Getting up and moving is important for your health and well-being, especially during the long workday where you’re likely spending the majority of your time in sedentary, and perhaps even poor posture. Taking part in moderate activity everyday can help reduce the risk of heart disease, osteoporosis, type II diabetes, and is a great way to boost productivity and creativity.
The recommended daily step count is 10,000 steps, which roughly translates to about 5 miles of walking. Sadly, this step count is rarely achieved by the average American, who takes about 5,900 steps a day. The thought of nearly doubling our current step count can be daunting and intimidating. The trick though, is to find ways to integrate more walking in small amounts throughout the day instead of tackling a 2 mile walk, which can be time consuming and an unsustainable solution for many.
Here are 10 easy tips to get your daily step count up.
- Take public transportation or park far away
If public transportation is an option for your commute, taking the train, bus, or walking to work is a great way to increase your daily step count. If not, try parking far away so that you have to log a few extra steps to get to work.
- Drink lots of water
Drinking more water means more frequent trips to the bathroom, as well as trips to the water cooler for a refill. Take it a step further (pun intended!) and use a small water cup so you have to get up more often to get a refill.
- Use far away facilities
Instead of using the closest restroom, water fountain, or copy machine out of convenience, take the extra time to walk over to the facilities farthest from your desk.
- Try a walking meeting
Suggest a walking meeting instead of the usual conference room meeting for your one on one check-ins. The fresh air and extra movement can be refreshing and boost creativity for the rest of the day.
- Go for a lunch walk
Similar to taking a walking meeting, going for a lunch stroll is another alternative to log more steps and get the creative juices flowing. Ask a co-worker out for a walk & talk to catch up, or go for a solo stroll around the office block for a quiet moment to yourself.
- Walk over to talk to your co-workers
Instead of calling, or texting, or sending an email, actually get up and walk over to talk to your co-workers. Of course, some things are better in email, or other modes of communication. Depending on what you need, always remember to consider proper email etiquette.
- Take the stairs whenever possible
Make a habit of taking the stairs instead of the elevator or escalator whenever you have the option to. It’s a great way to sneak a mini work-out in during your day without having to go to the gym.
- Set an alarm on your phone for every hour
Our recommendation is to get up and walk around for 10 minutes out of the hour. However, we also know that one of the biggest challenges is remembering to get up and move. Set an alarm or timer on your phone to remind you to take a quick walk around the office to shake out your legs.
- Get up and walk during commercials
At home watching TV, commercials are a great time to get up off of the couch and log some extra steps. Instead of mindlessly waiting for your TV show to come back on, walk in place or do a quick lap around the house to pass the time.
- Go for a post-dinner walk around the neighborhood
After dinner is likely your last opportunity to squeeze in some extra steps before turning in for the night. A post dinner walk, even if it’s just for 15 minutes, can help digestion along, burn calories and reduce blood sugar.
An activity tracker is a great way to keep you accountable for your daily step count.
Start your habit change today with Lumo Lift
Lumo Lift is a small lightweight wearable that tracks your posture and daily activity, such as steps taken, distance travelled and calories burned. Compatible with iOS/iPhone, Windows desktop and select Android devices. Free shipping, 30-day money-back guarantee and 1 year limited warranty.