Working from home and getting more steps in are not usually associated. Yet, it can be and is pretty simple if you know how to do it. So, on to that.
If you are wondering how to get more steps working from home you have come to the right place. In this article I will go through 7 proven ways your can grind out more steps every day even when you work from home.
So, start tying those running shoes and get ready to walk – even though you are working from home.
Working from home has become the norm for many of us, and with that comes a more inactive and sedentary lifestyle. Sitting at a desk for long periods of time can lead to weight gain, poor posture, and even chronic health issues. All in all: A lack of activity is not good for us. At all.
The lack of physical activity can also affect our mental well-being, leading to increased stress and frustration. However, taking breaks throughout the day to get moving can help combat these negative effects.
Incorporating more steps into your daily routine is an easy way to stay active while working from home. Walking is a low-impact exercise that can be done anywhere, at any time.
And walking is extremely effective in keeping you healthy and “safe” in a modern working-from-home environment.
The Benefits of Taking More Steps
Physical activity is important, yes, but more specifically: What are the benefits of taking more steps each day?
Taking more steps throughout the day has numerous benefits for our physical and mental health. Regular walking improves cardiovascular health by lowering blood pressure and cholesterol levels.* It also strengthens bones and muscles, leading to better balance and reduced risk of falls.
Walking also has positive effects on our mental well-being. It reduces stress and anxiety levels by releasing endorphins in the brain. If you ever feel lazy or feel tired when working from home, it may be that you are simply too inactive. Try and walk more and see if you feel better.
Even smaller targets like 5.000 or 7.000 steps a day can make a huge difference.
Walking in nature or green spaces has been shown to have even greater benefits on mental health. So how do we incorporate more steps into our daily routine while working from home?
The answer is simple – make small changes throughout the day that add up over time. In the following sections, I’ll discuss practical tips for getting more steps while working from home.
*Source: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2783711
FIrst of All: Set a Goal For Number of Steps Each Day
One of the most important things you can do to get more steps while working from home is to set a daily step goal. This will give you something specific to work towards and will help keep you accountable.
Depending on your current activity level, your goal may vary. Some people may aim for 10,000 steps per day, while others may start with a smaller goal of 7,000, 5,000 or even 3,000 steps.
To determine what number is right for you, consider your current activity level and how much time you spend sitting each day. If you have a sedentary job and spend most of your time sitting at a desk or on the couch, then starting with a smaller goal may be more achievable.
Remember: A little more each day is always better than doing nothing at all.
The "New" 10.000 Steps? Understand the Importance of 7.000 Steps
The recommended daily step count for adults is 10,000 steps per day. Or at least it is what we usually hear and see people chasing all over social media. But is it really the best choice to chase this “magic” number?
This number may not be achievable or realistic for everyone. Instead, Studies have shown that taking at least 7,000 steps per day can still lead to significant health benefits such as a lowered risk of chronic diseases like heart disease and diabetes.*
By aiming for 7,000 steps a day instead of sitting all day long you will burn calories and keep your body healthy both physically and mentally. And 7.ooo steps are much more achievable than 10.000 steps for most people.
When setting your step goal, it’s important to make sure that it’s achievable. Setting an unrealistic goal that requires too much effort can lead to discouragement and ultimately cause you to give up on trying altogether.
By setting an attainable goal that challenges you but isn’t impossible to achieve, you’ll be more likely to stick with it over time. As you start hitting your daily step goal consistently, consider increasing it by small increments until you reach your ultimate target.
Remember that any movement is better than none at all! Even if you don’t hit your daily step goal every single day, the important thing is that you’re making an effort and moving more than before.
*Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8417757/
Find ways to track progress
A great way to stay motivated when working towards a daily step goal is by tracking your progress. There are several ways to do this – some people prefer using fitness trackers like Fitbit or Apple Watch, while others use smartphone apps such as Google Fit or MyFitnessPal.
Whatever method you choose, make sure to check in regularly and monitor how close you are to reaching your goal. Seeing your progress can be incredibly motivating and can help you stay focused on making movement a priority throughout the day.
Apps for tracking steps
One popular app for tracking daily activity levels is Fitbit. This app allows you to set step goals, monitor your sleep patterns, log meals and water intake, and compete with friends in daily or weekly challenges.
Another popular app is MyFitnessPal, which not only tracks steps but also counts calories and helps users maintain a healthy diet. If you’re looking for something more gamified, try out Zombies, Run!
This app turns your daily walks or runs into an interactive audio adventure where you must outrun zombies in order to survive. It’s a fun way to make exercise feel like less of a chore.
Devices for tracking steps
In addition to apps, there are also several wearable devices available that can help you track your daily steps. The most well-known of these devices is the Fitbit tracker. This small device clips onto clothing or slips onto the wrist like a watch and tracks activity levels throughout the day.
If you prefer something less bulky than the Fitbit tracker, consider investing in an Apple Watch or Samsung Galaxy Watch. Both of these smartwatches come equipped with fitness-tracking features like heart-rate monitoring and step counting.
Tip No. 1: Start Your Day with a Quick Walk
Getting your steps in early can set the tone for a productive day. When you wake up, your body is usually stiff and inactive from a night of rest.
Taking a brisk morning walk will loosen up your muscles and improve blood flow to the brain, giving you an energizing start to the day. A 10-15 minute stroll around your neighborhood before starting work can help increase focus and productivity by reducing stress levels and getting you in the right mindset for a successful workday.
This is also a great way to simulate going to work and setting up your mind to be productive. It is a commute as per se, you just go out, walk around, and head back home to start the work day.
Make It Part of Your Routine: How to Incorporate Morning Walks into Your Daily Life
It may seem challenging to fit in daily walks when working from home since there is no commute involved. However, waking up earlier than usual or taking advantage of breaks between meetings could be an excellent opportunity to get some steps in. Making it part of your routine will make it easier to form a habit that sticks.
You could also invite family members or friends on your daily walks as motivation or join virtual walking groups if you’re looking for accountability partners. If you are a dog owner and work from home with your dog or with your puppy, then you need to start the day off with a walk, regardless. You might as well track your steps and enjoy the head start of the day.
Incorporating 10-15 minute walks into your morning routine may seem like an insignificant change at first glance; however, it could help you reach that elusive 7000-step count while enjoying numerous health benefits along the way!
Tip No. 2: Use a standing desk or take standing breaks
One of the best ways to increase your daily step count while working from home is by using a standing desk. Sitting for long periods can be detrimental to your health, but standing up and moving around throughout the day can help you stay more alert and engaged in your work.
You will probably feel more energized and not fall into a slump.
Plus, it can help improve your posture and reduce back pain. Using a standing desk also helps promote weight loss by burning more calories than sitting.
Studies have shown that people who use a standing desk burn more calories per hour than those who sit.* Over the course of a year, that could really add up.
*Source: https://www.health.harvard.edu/blog/the-truth-behind-standing-desks-2016092310264
Taking Standing Breaks Throughout the Day
If you don’t have access to a standing desk, taking frequent standing breaks throughout the day can be just as beneficial. Stand up and stretch for five minutes every hour or so to get your blood flowing and give yourself an energy boost. You could even set an alarm on your phone or computer as a reminder to stand up regularly.
In addition to improving physical health, taking mini-breaks throughout the day has been shown to improve mental health as well. It gives you time away from screens and other distractions, which allows you to clear your mind and come back refreshed.
So, if you do not know what to do on your breaks when working from home, you can always just get up and out of the chair.
Tips for Getting the Best Out of Your Standing Desk
If you do decide to invest in a standing desk, there are some things you should keep in mind to ensure that you’re using it properly:
- Start slow: Don’t stand all day right away – gradually work up to it.
- Wear comfortable shoes: Standing in heels or uncomfortable shoes can lead to foot pain.
- Adjust the height: Make sure the desk is at elbow height so that your arms are comfortably positioned.
- Move around: Don’t just stand still – shift your weight, take small steps, and stretch periodically.
This will increase you steps tally throughout the day, increasing the benefits from using a standing desk.
Tip No. 3: Take Active Breaks During Work Hours
When working from home, it’s easy to get lost in your work and forget to take breaks. However, taking short breaks throughout the day can help you stay focused and energized. Not only that, but incorporating some simple exercises during these breaks can help you reach your daily step goal and get more energy.
Squats
Squats are a great exercise to include in your workday routine. Not only do they work your leg muscles, but they also engage your core and lower back.
To do a squat, start by standing with your feet hip-width apart and toes pointing forward. Keep your chest up and engage your core as you bend at the knees and lower yourself down like you’re sitting in a chair.
Then push back up through your heels to stand back up straight. Try doing 10-15 squats during each break.
Lunges
Lunges are another great exercise that can be done during short breaks throughout the day. They work multiple muscle groups including glutes, quadriceps, hamstrings, calves, abs, and lower back muscles.
To do a lunge, start by standing with your feet hip-width apart and take a large step forward with one foot while keeping the other foot stationary behind you. Lower yourself down by bending both knees until the front knee is at a 90-degree angle (be sure not to let the knee go over the toes).
Then push through the front heel to return to standing position before switching legs. Try doing 10-15 lunges on each leg during each break.
Jumping Jacks
If you’re looking for an exercise that will get your heart rate up quickly during a short break at home then jumping jacks are perfect for you! Jumping jacks work the entire body, including the heart and lungs. To do a jumping jack, stand with your feet together and arms at your sides.
Then jump up as you kick your legs out to the sides and raise your arms overhead. Jump back to starting position with your feet together and arms at your sides.
Try doing 15-20 jumping jacks during each break. By incorporating some simple exercises like squats, lunges, or jumping jacks into short breaks during your workday, you’ll be able to get more steps when working from home while keeping yourself energized throughout the day.
Tip No. 4: Incorporate Walking Meetings For More Steps When Working From Home
If you’re on a conference call or video meeting, there’s no reason why you can’t walk and talk at the same time. In fact, studies have shown that walking can actually boost creativity and productivity.
So, not only will you be getting more steps when working from home, but you’ll also be stimulating your brain and coming up with some great ideas!
Get Some Fresh Air
Another benefit of incorporating walking meetings into your workday is getting outside for some fresh air.
If the weather is nice, take your phone or laptop outside and enjoy the sunshine while you walk. This can help break up a monotonous workday and give you a burst of energy to power through the rest of the afternoon.
Multi-Tasking At Its Finest
Walking meetings are the ultimate form of multi-tasking – you’re getting exercise while still being productive at work. Plus, it’s a great way to break up a long day of sitting in front of a computer screen.
If you have coworkers who are also working from home, suggest taking a walking meeting together. Then both of you will reap the benefits of the active meeting.
Be The One to Set An Example
If you’re in a position of leadership or something of a role model, encourage your team to take phone calls or video meetings while walking around as well. By setting an example and promoting healthy habits, you’ll not only improve your own health but also the health of those around you.
It’s a win-win for everyone and you will easily get more steps while working from home.
Tip No. 5: Make Household Chores Count
Many people view household chores as a mundane and tedious tasks, but what if I told you that these everyday tasks can be an opportunity for getting more steps when working from home?
Walking around the house while carrying laundry or scrubbing stains off the floor with a cleaning brush can add to your daily step count.
Not only that but doing household chores can also be considered light exercise and is suitable for your mental health. So, let’s explore some ways to make these daily tasks count towards your step goal.
Washing dishes and standing exercises
Firstly, washing dishes can be an excellent opportunity to incorporate some light exercise into your day. Instead of standing in one place while you wash dishes, try alternating between standing on one leg and then the other.
Also, you can dry each “dish” and put it in its place right away. That requires you to walk back and forth, and suddenly you have gained a lot of steps.
Vacuuming & cleaning exercises
Vacuuming and cleaning floors are other activities that require movement. While vacuuming, make sure to take long strides as if you’re walking briskly which will help improve cardiovascular health. Incorporating lunges while wiping down surfaces will enhance leg muscles’ strength and flexibility.
You can also just walk normally as you will still get more steps than doing nothing at all.
Walk Your Dog or Play With Your Cat
If you work from home with your animal then take some time off to bond and play with your best buddy.
Whether you work from home with a cat, a dog, or even a puppy, use the time spent with them to get some steps in. With a dog, it’s easy as you need to walk it. With a cat, you can play around in your home and have fun.
This will also make your precious animal stimulated and tired later on, thus eliminating the distractions from them so you can focus on work. Win-win again.
Tip No. 6: Plan Outdoor Activities After Work hHours
After staring at a computer screen all day, it’s important to give your eyes and mind some rest. One of the best ways to do this is by spending some time outdoors.
You don’t have to run a marathon or climb a mountain, but just getting outside in the fresh air can do wonders for your body and mind. Going for an evening walk, bike ride or hike can help you unwind and de-stress after a long day of work.
When talking about getting more steps in when working from home, of course, riding your bike won’t help. But as a supplement to a more active lifestyle, it is absolutely a great idea.
Walking vs Cycling vs Hiking
The great thing about outdoor activities is that there are so many options to choose from. If you’re looking for something low-impact, walking is a great option.
It’s easy on your joints and doesn’t require any special equipment other than comfortable shoes. Cycling is another great way to get outside and explore your neighborhood or local trails.
It offers more cardiovascular benefits than walking while still being low-impact. If you’re up for a challenge, hiking can be a fun way to push yourself both physically and mentally.
In this case you’ll get some great cardio training while increasing your daily step count massively.
Making Time for Evening Outdoor Activities
One of the biggest challenges when it comes to getting 7000 steps or more per day is finding the time to do it all. Between work responsibilities, household chores, and family obligations, it can be hard to make time for exercise.
However, with some planning and prioritization, it’s possible to fit in evening outdoor activities without sacrificing other important tasks.
Consider scheduling your outdoor activity as if it were an appointment on your calendar – make it non-negotiable unless absolutely necessary! Additionally, involving friends or family members in these activities can make them more enjoyable as well as hold you accountable.
Just make sure you have everything coordinated with your spouse or family, then they can help you achieve your goals.
Benefits Beyond Steps
Besides reaching your daily step goal of 7000 steps per day through outdoor activities after work hours, there are other benefits of exercising in the evening.
It can help improve your sleep quality by tiring out your body and reducing stress levels. It’s also a great opportunity to spend quality time with friends or family members as well as explore different areas of your community.
Tip No. 7: Invest in Equipment
Standing Desk or Treadmill Desk?
When it comes to investing in equipment for your home office, one of the first things that come to mind is a standing desk. But have you considered a treadmill desk? A treadmill desk is a perfect solution for those who want to stay active while working from home.
It combines work and exercise into one, allowing you to burn calories and get your steps in while getting work done. However, if you’re not ready to commit to a treadmill desk just yet, a standing desk is also an excellent option.
It allows you to stand comfortably while working, reducing the strain on your back and promoting good posture. Some standing desks even come with adjustable heights, allowing you to switch between sitting and standing as needed.
Affordable Options to Help You Get More Steps When Working From Home
Investing in equipment can seem like an expensive experience, but it doesn’t have to be. There are many affordable options available that can help you get more steps while working from home without breaking the bank. One affordable option is a mini stepper.
A mini stepper is a small piece of equipment that allows you to step up and down repeatedly, simulating stair climbing. They are portable and can easily be stored away when not in use.
Another budget-friendly option is an under-desk elliptical machine. These machines can easily fit under your desk and allow you to pedal away throughout the day while typing or reading emails.
Don’t forget about DIY solutions! You can create your own standing desk by stacking books on top of each other or using crates as makeshift shelves.
The Benefits of Investing
Investing in equipment for your home office may seem like an unnecessary expense at first glance; however, the benefits far outweigh the cost.
By investing in equipment that promotes movement throughout the day, you’ll be improving your overall health and well-being. You’ll be able to burn more calories, reduce the risk of obesity-related diseases, and improve your mental health.
Not only that but investing in equipment can also lead to increased productivity. When you’re more active throughout the day, you’ll be able to focus better and work more efficiently.
Investing in equipment for your home office can significantly impact your overall health and well-being. The benefits are clear whether you choose a standing desk or a treadmill desk or opt for budget-friendly options like a mini stepper or under-desk elliptical machine.
So why not take the plunge and invest in equipment that will help you get more steps while working from home? Your body (and your boss) will thank you!
Conclusion: Now You Are Ready to Take More Steps When Working From Home
So, we have talked about several creative ways to increase your daily steps while working from home. It is easy to forget about physical activity when you are sitting in front of a computer all day long, but it is important to remember that small changes can make a big difference in your overall health.
Starting your day with a quick walk around the neighborhood can clear your mind and energize you for the workday ahead.
Using a standing desk or taking standing breaks throughout the day can help improve posture and avoid negative effects on your health from prolonged periods of sitting.
Taking active breaks during work hours by doing simple exercises such as squats, lunges or jumping jacks can help improve blood flow and prevent stiffness. Incorporating walking meetings into your routine and utilizing technology to track your steps are additional ways that you can stay active throughout the day while working from home.
Planning outdoor activities after work hours like going for an evening walk, bike ride or hike can also be enjoyable ways to reach step goals. Remember, every little bit counts when it comes to physical activity.
So start small by incorporating some of these tips into your daily routine, and gradually increase the intensity and frequency of your movements. Your body will thank you for it!
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.