I’m going into my fifth week of working at home due to the mandatory stay at home guidelines issued in my state as a result of the coronavirus. I’ve been relatively successful at maintaining my daily routine of getting up at 4am to do some form of exercise, but one thing that I’ve failed miserably at is getting in 10,000 steps a day.
When I’m at the office, it’s fairly easy to get extra steps. Instead of calling or emailing someone, I’ll walk over to talk to them. Or I’ll take the long way to the restroom or the break room. While working at home, I’ve had to get a little creative – and I’ve definitely had to make a concerted effort. For that, I’ve identified 5 ways I can get in 10,000 steps a day.
Why 10,000 Steps a Day?
Walking 10,000 steps a day might not seem like a lofty goal, but over the course of a week, getting in 10K steps can burn as much as 2000 – 3500 calories. Considering that one pound of body fat is equal to 3500 calories, you can potentially lose a pound a week, simply by walking.
Where can I get 10,000 extra steps a day at home?
Take your conference calls outside
I have a standing conference call at 9am every day. I don’t actively participate in these calls so I don’t have to sit at my desk waiting for my queue to deliver a brief. Typically I would use this time to multi-task and do other work activities. However, if I was in the office, I’d be sitting at a conference table for an hour. Clearly the multitasking is a choice and the work will be there when I return. Taking this call outside and walking for even a portion of that time has added 1000-1500 steps to my step count.
Count steps around areas of your house and create a route
My house is fairly small and it’s a short walk from the bedroom to the bathroom to the kitchen and to my office. While I might think going up and down the stairs to refresh my coffee or refill my water bottle is a lot of steps, it is not. In fact, I’ve grossly overestimated the number of steps I am getting walking around the house. Therefore, I’ve mapped out a route around my house and counted those steps. This way I know exactly where and how long I need to walk to increase my steps. This little map-quest adventure gets me an extra 150 steps. Not much, but now I know what it is and I can do an extra lap or two if needed.
Walk around while brushing you teeth
I’ll be honest, I have a rough time with this. I’m typically only half awake when I am brushing my teeth, and I’m a sloppy tooth brusher. Did you ever time yourself when brushing your teeth? Yeah, me neither. American Dental Association guidelines suggest brushing your teeth for two minutes. In that time you could potentially log 150-200 steps around the house. More if you’re having to step over kids, toys, or pets.
Walk before and after a meal or snack
There are multiple benefits to be had by walking before and after a meal or snack. Working at home means that food is readily available. I don’t have to plug money into a vending machine to get it. I open the fridge, stare aimlessly for a minute or two, close the door and move on to the pantry where I do the same. Eventually, I land on something I think I want to eat, but likely really don’t. By walking before a meal or snack, it forces me to (1) think about what I want to eat, (2) determine if I really am hungry, and (3) helps me work through the thought process of what is available and decide on a healthy food option. Plus I get in a couple of hundred steps in the process.
Get your steps by marching in place
When the weather decides not to cooperate and I can’t take my 9am conference call outside, I march in place. Marching in place is just as effective as walking, but can be boring because you’re not actually going anywhere. Instead, I change it up by mixing in a couple of different moves, such as side stepping, side shuffling (which is really side stepping with a little hop), and maybe a jumping jack without the jumping. The point is any little in place movement over a sustained period of time counts as steps, and that’s the goal.
Conclusion
Getting 10,000 steps a day when you’re free to roam around is easy. Doing so when you’re confined to your house is tough – but not impossible. With a little creativity, you can find extra ways to get in those extra steps and keep yourself moving throughout the day.