If you work a mostly desk job, how do you get more steps into your day? My coach and the PT who works at my gym (he's not my practitioner - I just had a casual conversation with him) recommended that I get more steps in per day to help with the tightness in my hips. On the weekend when I'm running around I can get easily to 8K steps, but trying to get above 5K steps on a work day is impossible. The weather is looking better this week so I might be able to go on a walk during lunch, so that will help. But does anyone have suggestions?
Also, my workouts rarely include running so I don't really get steps in during my workouts, unfortunately.
I have Workrave set on my computer desktop. It prompts you when it's time to take a break based on your typing; you set the timers for short and long breaks. This makes me get up to stretch and take a few steps in place at my desk. I get up when I need to get files (even though they're at arm's reach), make coffee in my keurig (also at arm's reach), go to the main office area to check mail, and touch base with colleagues. I also am lucky and have a few route options to get to the bathroom and take slightly longer walks there through the day. During nice weather, I also take 15-20 min to walk outside for a short break. Our parking is also a decent walk away, so that helps.
Drink more water - > more bathroom breaks When I do get up to go to the bathroom I do a lap around the building before coming back to my desk. Walk around the lunch room when I am waiting for the microwave. Take the stairs instead of elevator. Stand at my desk when reviewing documents. Walk to gym/lunch.
Only when I walk to the gym do I get in more than 5k steps without including my workout.
I only get in my steps because I walk to work (and back and forth from lunch). On weekends, I do not get in nearly as many. That was probably not that helpful.
Maybe you could make more trips to the water cooler, the mailbox, etc?
I really struggle with this too. And in fact, it's not really just the steps you get in a day, but the timing of those steps. For me, I can run early in the morning and reach whatever step goal i set, but then sitting at my desk for 8 straight hours and then in my car for another 2 hours is so hard on my body. The activity needs to be spaced out to be effective.
The things I do have already been mentioned : I drink a ton of water. So I get up and walk down the hall to get the water, then I get up frequently to use the bathroom. I use the bathroom that's furthest away so that involves a flight of stairs and puts me close to the building exit, so I'll often take the long way back to my desk by walking around the building and going back in through the back door. If I'm feeling really tight, I'll take a 20 minute walk. I'm thinking also about getting a standing desk (one that can go up and down) so that I can switch that up too. Does anyone have one of those and if so, how do you like it?
I work from home 3 days a week in a 700 square foot apartment, so this is a big difficulty for me as well. If it's nice out, I walk around my neighborhood at lunch, if it's not, I do laps around my apartment building. The added bonus for me is it's really easy to either 1. work through lunch or 2. watch 30 minutes of tv which means I'm still just staring at a screen for 9 hours. The walk helps break that up.
- Take stairs to cafeteria - Go to restroom on 2nd or 3rd floor (take stairs)- and clearly only when it's not "urgent" lol - I drink a ton of water, so when I have time I will go to 2nd or 3rd floor kitchen to refill (try to do this at least 2x a day) - Print to farther away printer(s) - If I run errands at lunch I park farther away from the store
I have a watch that alerts whenever I've sat for an hour straight. That prompts me to get up and go to the bathroom or walk a lap or two around the area.
The FitBit challenges with friends have me moving a lot more. I'm competitive. I really will walk circles at home until I pass someone if they aren't that far ahead.
I'm at 6800 so far. My walk at lunch helped, as did the multiple trips I ended up taking to the end of the building because I "lost" a delivery guy lol.
Post by fuckyourcouch on Mar 30, 2015 22:16:55 GMT -5
I just go to the furthest away spot for everything. Furthest parking spot Third floor bathroom on the other side of the building (and take the stairs) Furthest water fountain to refill my water bottle (and take the stairs) Walk once an hour Walk at lunch Etc
Post by badgergirl66 on Mar 30, 2015 22:22:05 GMT -5
Can I say that this post made me feel better? Everyone talks about 10k steps. But man, there are days Im barely at 3-5k by 5 pm. I'm "only" at 8k today and that includes a 2 mile dog walk and 20 mins working out from home.
Post by schitzengiggles on Mar 31, 2015 5:50:26 GMT -5
I have a desk job. I try to get up a lot but even that doesn't amount to much since I work in a small office building. However I'm also a runner, so I often get up at 4:30a to run before work (it's 5:50 am and I'm already at 8k steps). On days I don't run (and sometimes when I do), I'll also go for a walk with the kids after work, or do some studying (also in grad school) while walking on the treadmill. My daily steps average is 20k.
How I'm getting my steps today: we have a customer in that we, uhhh...don't trust. So I have to walk them to the restroom. I'm basically an overpaid hall monitor.