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How to Get 10,000 Steps at a Desk Job

Here's How to Hit 10,000 Steps a Day, Even If You Work a Desk Job

The following post was originally featured on Eat, Drink, and Be Skinny and was written by Teresa Howes, who is part of POPSUGAR Select Fitness.

If you know me at all, you know I'm Fitbit-obsessed. When I began my current public relations job, I quickly watched my steps decline . . . and decline . . . and decline. On days I didn't run, I was only hitting 2,000 steps at best — absolutely nowhere near Fitbit's generic set goal of 10,000 steps.

Sure, it was just a generic number, but studies have shown that 10,000 steps a day can improve blood pressure, prevent depression and increase metabolism. No one can argue against those benefits! How could I get in 10,000 steps — almost 4 miles worth of steps — if I was trapped staring at my computer the entire day?!


After months of spending 8-10 hours in my office chair, I finally decided to make these 10,000 steps a priority and figured out a few simple changes to my routine that kept me — and my Fitbit app — happy.

1. Park as far away as possible.

Great way to start — and end — the day with a few hundred extra steps!

2. Take the stairs.

Get in your steps — and tone up those quads and calves while you're at it.

3. Set reminders in your calendar to get up and take a lap around the office.

Set friendly reminders to yourself every 1-2 hours in your Outlook/Gmail/Apple calendar to take a stroll around the office. It may seem small at first, but it quickly adds up. Plus, the quick five minute break can totally help you refocus. Bonus points if you fill up your water bottle while you're up.

4. Rather than call or email, walk to a co-worker's cubicle.

Have a question for a colleague? Skip the digital conversation, head to their desk and chat out in person. Take the long, inefficient way around the office for extra steps.

5. Choose the printer, scanner, fax furthest from your desk.

Small amount of steps start to add up!

6. Find a group of co-workers to walk with — and keep a pair of shoes in your car!

Get a gang of co-workers to take a 15-20 minute walk around your office during your lunch break and get the blood flowing. Having a group keeps you accountable to being active and taking a break from staring at a computer. Heels an excuse? Keep a pair of sneaks in your car for the daily walk.

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