Wellness@Work: How to get more steps in your day
Small changes in your daily routine can add up and help you increase your daily step count.
Walking is one of the most accessible forms of exercise. It doesn’t require special equipment, other than supportive walking shoes, and there’s no need for a membership at a fitness center.
Walking regularly can help reduce your risk of common health problems, such as heart disease, obesity, diabetes, high blood pressure and depression.
To get more steps in your day, try the following strategies:
- Take short walking breaks. Incorporate short walks throughout your day, whether it's a walk around your office building, a stroll during your lunch break, or walking in place while watching TV.
- Use the stairs. Opt for taking the stairs instead of the elevator whenever possible. This simple change can add more steps to your daily count.
- Park farther away. Park your car farther away from your destination to sneak in some extra steps as you walk to and from your car.
- Set step goals. Aim to achieve a specific step count each day and track your progress using a pedometer or a fitness tracker. Having a goal can motivate you to move more.
- Take walking meetings. Instead of sitting in a conference room, suggest walking meetings with your colleagues. This can help you get your steps in while being productive.
- Walk or bike to nearby locations. If feasible, consider walking or biking to nearby errands or appointments instead of driving.
- Join a walking group. Being in a walking group or finding a walking buddy can make walking more enjoyable and help you stay accountable.
- Walk your dog. If you don't have a dog, volunteer to walk dogs at an animal shelter. Or combine your activity with social time by joining a friend to walk his or her dog.
- Include your family. Instead of an afternoon movie, go for a walk or hike together.
Remember, small changes in your daily routine can add up and help you increase your daily step count.
About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health. She is also a certified mindfulness teacher.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.
