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Between work, commuting and unwinding at the end of the day, it’s easy to forget one of the most essential parts of your day—to move. Keeping yourself in motion can have far-reaching positive effects on your mind, body and soul. Step counting has become a bit of a craze since the introduction of smartwatches and other activity-tracking devices, and it’s commonly said that every person should get 10,000 steps per day. But how many of us actually reach this goal? Well, with warmer weather settling in and more of us returning to in-office work, reaching 10,000 steps a day may be easier than you think. Here are some ideas on how to reach that daily milestone.

Before you even get started, there are steps you can take to set yourself up for success:

A graphic visual of women walking with a cup of coffee and her dog.

In Office

If you’re back in the office as many working people are these days, here are some tips to keep moving at work and keep that step count climbing.

A man walking on the streets.

Walk to work

While it’s not possible for everyone, walking to work is a great way to start the day by getting your heart pumping. If your office isn’t within walking distance, whether you take public transit or drive, consider parking farther or getting off transit one to two stops early to get a head start on your steps.

 

A man drinking coffee on the road.

Pick a new coffee shop

Whether it’s coffee or lunch, pick an out-of-the-way spot to help bolster your step count and see more of the surrounding neighbourhood.

 

Two females taking stairs.

Take the stairs

The elevator is tempting, and it may seem faster, but a little extra exercise throughout the day goes a long, long way. Making a “no elevator” rule for yourself could add hundreds, if not thousands, of extra steps to your day.

 

Two females walking on the road and talking to each other with a smile.

Hold a walking meeting

Resolve to make one meeting a day a walk-and-talk instead of a sit-down. Not only will this help you get more steps, but you’ll find it easier to think creatively and approach conversations in new ways. A 30-minute meeting can add up to as many as 3,000 steps!

Working from Home

For many people, working from home is a new and permanent reality. It offers many benefits – less time commuting, more flexibility, and the list goes on. The problem? You may end up moving far less. Here are some ideas on how to infuse a little bit of activity into your workday:

A graphic visual of couple walking together.

 

Don’t only centre your new commitment to movement around work, though. There are other things you can do through the day and evening and on weekends to ensure you’re staying active.

 

A man listening to music on headphones and walking on the street.

Walk and listen

Listen to your favourite playlist or podcast on a morning or evening walk. Many believe we retain more of the things we hear if we’re moving at the same time!

 

A woman taking stairs and holding bucket of laundry

Try micro-movements

Time is always a factor, so try little movements around the house. Do some stretching while you make dinner (reaching for ingredients!) and count your steps when you go to the mailbox or do laundry. You’d be amazed how much exercise you can get in!

 

A woman using treadmill.

Walk and watch

Netflix isn’t only for those who enjoy staying in. You can keep up with your favourite reality show or documentary series while you keep your legs pumping on a stationary bike or treadmill.

It takes a little bit of dedication and intention, but hitting 10,000 steps in a day isn’t a far-off dream. With just a few of the suggestions outlined here, you’re one step closer to turning little moments into healthy habits!