10,000 steps for office workers?

It's not easy for me to get to 10,000 unless I am doing a lot of errands after work. One of the ways I have been able to do it is to get to work 20 minutes early and walk around the building a couple of times (for 15-20 minutes). Another way is to walk during lunch or for 20 minutes before I leave. When the weather is nice I go outside to do this.

It is hard to get 10K in an office job. We recently just moved back into our building after a 1 1/2 yr renovation so I'm hoping it will be easier since this building is much bigger. I find myself taking the long way around to the restroom to get in a few extra steps, I visit co-workers instead of picking up the phone when I need to talk to them, I take the stairs as much as possible and a 15-20 minute walk during lunch. I haven't made it to 10K without going to the gym after work but I'm hoping to get there soon.

It is hard, especially on days when I have meetings for a few hours. I try to go for a walk 'round the block' every couple of hours at least (500 steps) but some days its just not possible. On those days I try and isometric exercises either at my desk or in the meetings and hope no one notices my 'restless legs'!!

I generally go for a 10Km run. Given the amount of phys I do an arbitrary step count isn't a big deal.

You have to make it a habit. I've had my device for 2 years now. I'm on a 300 streak of 10 000 steps. I don't get much at work - I go for a walk after I get home. There is no way I go to bed until I have all my steps. It's a bit more difficult in the winter as it's -35degrees Celius -I dress up and get going. You can do it!

On days I do step based cardio, I hit 10k.

On days i bike, swim, lift, or yoga, I don't.

Then one of my *kitten* fitbit friends sends me a taunt because they strolled around thier neighborhood.

Oh well. We'll see who gets to taunt when we do warrior dash together in a few months and he eats my dust!

I would generally hit around 8-10,000 a day even excluding days I intentionally exercised when I was tracking steps for insurance. But I walk a fair amount at my office job and generally will walk to the other side of the building to talk to someone rather than call them. I am never at my desk more than 30-40 minutes solid.

Do whatever you can to get exercise in during the day. Park farther away from your building, go to the bathroom on another floor, take the stairs, etc. I know it's easy for me to get 5k without trying by just making little changes to my routine. Each building and situation is different obviously so others my have a harder time.

I walk a lot when I'm on a video shoot. On the office days I make time to walk my dog in morning and evening.

I have to imagine my job is more sendentary than most of yours. I spend the vast majority of my day on the phone or in meetings. I am only ever to get 10k if I am focused on it. Here are my tips:

1) Use speakerphone and pace when on conference calls (only works if you have an office).
2) Never email/IM/call someone when you can walk to their office and talk to them.
3) Drink lots of water. Lots of water = lots of trips to the bathroom.
4) Walk around the building during lunch. Admittedly, it's been to cold to do this so I make it up by walking and visiting with co-workers during lunch. (My office building is pretty big).
5) Park as far away as you can.
6) Always be mindful of your step count. Everytime I glance at my Fitbit for the time, I swipe to look at how many steps I've accumulated.

Even with all of that, I get home and am only at about 6000. The rest is sheer force of will. It's much easier now that I've started jogging, but it can be done by things like cleaning, cooking dinner, doing laundry, etc. You just have to be mindful and you can get there.

Don't worry about the magic 10k steps a day. That number comes from an old Japanese marketing campaign for pedometers in the 60's. It's not a conclusion based on any specific science or research.

Worry about trying to get in some more activity. An extra thirty minutes or hour of activity a day tends to be about the equivalent of the magical 10k steps, which coincidentally, is a pretty solid minimum amount of activity for a healthy adult.

Do it as steps, on a bike, in a pool, whatever. Just try to be more active.

Okay, nobody wants to hear this but, sitting is the new cigarette. I wouldn't worry as much about the number of steps as I would about just getting up and doing something every hour. Get in some cardio and weight training before or after work. I have a stand up desk and can get in steps that way. When I am sitting for hours, I get up and do squats or walk around every hour or sooner.

DebHutton55 wrote: »

Okay, nobody wants to hear this but, sitting is the new cigarette. I wouldn't worry as much about the number of steps as I would about just getting up and doing something every hour. Get in some cardio and weight training before or after work. I have a stand up desk and can get in steps that way. When I am sitting for hours, I get up and do squats or walk around every hour or sooner.

I would love to have a standup desk but since I got my present desk in November I don't see that happening anytime soon. I would also have to move and wall mount some of my monitors because I use four.

I don't have a pedometer except my phone app so I'm not sure how much I get in because I don't think to grab my phone as I move around the office. I do go offices to talk to people, drink out of a small cup so I have to get up for refills and try to inefficient (such as making multiple trips to wash out my dishes and such). I know I still don't get much in during the work day. It's hard to get your work done on a computer and do laps around the property at the same time.