Walk Your Way to Better Health

Walking more is one of the simplest ways to improve your health. Walking helps prevent disease and requires little equipment. All you need is a comfortable pair of shoes!

Many fitness apps suggest a goal of taking 10,000 steps in a day. This is roughly equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week. But many people spend their days working indoors at desks, so it can be difficult to reach that goal. According to the CDC, less than half of Americans meet the 10,000 step goal. But, there are plenty of easy ways to boost your step count with a few changes in habit:

1. Always Take a Lunch Break

Most jobs provide a thirty minute to hour long lunch break. Try grabbing your lunch and walking to a more scenic location to eat it. Even if you need to eat at your desk due to scheduling constraints, find another time during the day when you can take your break and step away for a quick walk. Twenty minutes of brisk walking will knock out a fifth of your daily recommended steps.

2. Take the Steps

Elevators and escalators are great inventions to help us reach high-level floors. But these modern marvels don’t do much for your daily step count! Instead, take the stairs when possible. On average, you can add 270 steps to your day with each minute spent climbing stairs.

3. Pace Around

Pacing may seem like an awkward habit, but your steps quickly add up! Think of all the daily tasks you do while standing still and move around instead. In the two minutes it takes to brush your teeth, you can add up to 240 steps on average. You can also pace while you wait for the elevator, your lunch order, while your food microwaves. The options are endless!

4. Take the Long Way

How often do you drive around the parking lot looking for a premium spot? Next time you go to the store, save some gas and park farther away! You can also add steps by taking the long way when you get up from your desk for daily tasks like refilling your water bottle or going to the restroom. Another great way to increase your steps (and interpersonal skills!) is to talk with people face-to-face instead of sending emails or calling them.

5. Take Calls on the Move

If you have a work cellphone, this small change of habit could easily be a huge step towards your 10,000 step goal. Even if your business calls are restrained to the desk, you can pace in place at your desk and take personal calls on-the-go. Even if you just have time to make it around the block once, you’ll add about 200 steps on average.