Reaching 10000 steps when working from home can seem like a hard task for many. However, it does not have to be like that. Actually, by making the right adjustments and incorporating walking into many of your daily doings the 10000 steps will be much easier to reach.
In this article, I will tell you exactly how you can reach 10000 steps when working from home.
The benefits of reaching 10000 steps when working from home every day are numerous, from improved cardiovascular health to increased energy and better mood. According to the American Heart Association, an adult should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. This can be achieved by taking around 10000 steps per day.
Working from home can make it difficult for you to actually reach this step goal. Or get close. Sitting for long periods of time can lead to a sedentary lifestyle, which can increase the risk of chronic diseases such as obesity, diabetes, and heart disease. It’s important to stay active while working from home in order to maintain good health. Also to stay productive.
Reaching 10000 steps every day can help to reduce the risk of chronic diseases, improve overall fitness, and increase energy levels. It’s a simple and easy way to stay active and maintain a healthy lifestyle while working from home.
Additionally, incorporating movement into your workday can help to improve focus, productivity, and overall well-being. This will just make working from home much more enjoyable.
Sources: Jamal Intern Medicine and American Heart Association
First step: Setting a Step Goal
The first step in reaching your step goal of 10000 steps when working from home every day is setting a specific and achievable goal for yourself. One way to do this is by using a pedometer or fitness tracker to track your steps. These devices can help you monitor your progress and make adjustments to your daily routine as needed.
Most modern smartphones have built-in fitness tracker apps too.
When setting a step goal, it’s important to start with a realistic and achievable goal. For example, if you’re currently only taking a few hundred steps per day, it may be unrealistic to aim for 10000 steps in the first week. Instead, start with a smaller goal such as 5000 steps, and gradually increase the goal over time.
Actually, some say that 7000 steps is almost as good as 10000 steps when working from home. That could be an earlier aim for you.
It’s also important to be consistent when tracking your steps. Make sure to track your steps every day and monitor your progress over time. If you notice that you’re not reaching your goal, make adjustments to your daily routine to increase your steps.
Apps do this for you, and if you have a smartwatch you will get all of your steps counted.
Another way to set a step goal is by setting daily reminders or alarms as a reminder to take a short walk or to do some physical activity. This can help you stay on track and reach your step goal.
It’s important to make a step goal achievable and realistic. It’s also important to be consistent when tracking your steps and monitor your progress over time. This will help you stay on track and reach your step goal.
But start off slow. This will be more motivating in the long run.
Incorporating movement in your workday at home
One of the best ways to reach your step goal while working from home is by incorporating movement into your workday. In that case you will get thousands of steps while working from home without even putting too much thought and effort into it. Here are some ideas for how to do this:
- Take short breaks to walk around: Set a reminder to take a short break every hour to stand up, stretch, and walk around. This can help to increase your steps and improve circulation. It will also help you clear your mind and get back to being productive.
- Use a standing desk: A standing desk can help to increase your steps and improve posture. If you don’t have a standing desk, you can use a high table or stack of books to raise your laptop.
- Walk during phone calls: If you need to make a phone call, try walking around while talking. This will help to increase your steps and make the call more productive. This is an extremely easy way to get steps in and reach the 10000 steps when working from home.
- Take the stairs: Instead of taking the elevator, try taking the stairs to increase your steps. If you walk upstairs you might even get your breath up a bit.
- Do a workout during lunch break: Incorporate a workout during your lunch break, this will help to increase your steps and boost your energy levels. An easy one is the Arnold Schwarzenegger home workout.
It’s important to find ways to move and stretch during the day. This will help to increase your steps and improve your overall health. Additionally, incorporating movement into your workday can help to improve focus, productivity, and overall well-being.
Have you ever heard anyone regretting walking a lot during their work-from-home day? Me neither.
Move during meetings and get the 10000 steps much easier when working from home
Working from home often means a lot of time spent on video meetings and conference calls. While these meetings can be necessary for work, they can also make it difficult to reach your step goal. Or not. Because you can actually use them to get your steps in. Here are some tips for staying active during video meetings and conference calls:
- First, always consider the person you have a meeting with. If it is a client you have never met before, then don’t stand up or walk. If it is a close colleague, then you can walk around just fine.
- Stand up during the meeting: If possible, stand up during the meeting. This will help to increase your steps and improve your posture.
- Walk around during the meeting: If you’re able to walk around during the meeting, take advantage of it. This will help to increase your steps and make the meeting more productive.
- Do exercises during the meeting: If you’re on a conference call and can’t move around, try doing some simple exercises, such as stretching or chair exercises, during the call. But do not make noise in the microphone.
- Use a treadmill or bike desk: If you have one, use a treadmill or bike desk during the call. This will help to increase your steps and make the call more productive.
- Take a walk outside during the meeting: If you’re on a phone call, take a walk during the meeting. This will help to increase your steps and make the meeting more productive.
- If you have a dog or a puppy you need to walk it. This is an obvious way of getting more steps in.
It’s a really effective solution to find ways to move during video meetings and conference calls. This will help to increase your steps and improve your overall health. Additionally, incorporating movement into your meetings can help to improve focus, productivity, and overall well-being.
Also, if you have a bad background for video calls, going for a walk could solve that issue by moving away from your home office. Also, make sure that background noise doesn’t ruin your video call.
Incorporating exercise into your daily routine at home
Incorporating exercise into your daily routine can help to increase your steps and improve your overall health. Actually, working from home allows you to fit exercise into your schedule much easier. So use this opportunity and got some steps and fitness into your day. Here are some types of exercises that can be done at home during breaks or after work:
- Bodyweight exercises: Bodyweight exercises such as push-ups, squats, and lunges can be done at home with little to no equipment. They are a great way to increase your steps and improve your overall fitness.
- Yoga: Yoga is a great way to increase your steps, improve flexibility and balance, and reduce stress. There are many yoga classes available online, making it easy to practice at home.
- Cardio: Cardio exercises such as jumping jacks, running in place, or stair climbing can help increase your steps and improve cardiovascular health.
- Dancing: Dancing is a fun way to increase your steps and boost your energy levels. There are many dance classes available online, you can find the one that fits your style.
It’s important to find an exercise that you enjoy and that fits your lifestyle. This will make it more likely that you’ll stick with it and make it a regular part of your routine. Additionally, you can set a reminder or an alarm to remind you to do your exercise. Make sure to choose a time that works best for you and stick to it.
Incorporating exercise into your daily routine can help to increase your steps and improve your overall health. Additionally, it can help to boost energy levels, reduce stress, and improve overall well-being.
If you have the space in a garage, you can set up your own combined home gym and home office. In that case, you will always have all the equipment, that you need, right at hand.
Conclusion: Get to the 10000 steps when working from home
In conclusion, getting 10,000 steps when working from home can be a challenge but it is not impossible. Not at all. Some key points covered in this post include setting a daily step goal, taking regular breaks to move around, and incorporating physical activity into your daily routine. Additionally, it’s important to make use of tools such as a fitness tracker and reminders to help stay on track.
This will motivate you and nudge you into getting your steps taken during your day.
All in all, you need to get the habits into your daily life and make it as easy for yourself to get the steps in. That will help you succeed in getting the 10000 steps in when working from home on a regular basis.
My name is Frederik
I am a passionate marketeer who loves the freedom that comes with working from home whenever I choose to do so.
I love getting nerdy with every single detail about making everything related to my home just a tiny bit better.
That is what motivates me to write about home stuff on this blog.