• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cookin Canuck
  • Recipe Index
  • 30 Minute Meals
  • Cooking 101
  • Instant Pot Recipes
  • About
  • Subscribe
menu icon
go to homepage
  • Recipes
  • Quick&Easy
  • Instant Pot
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Quick&Easy
    • Instant Pot
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Tidbits » Healthy Living

    How to Get 10,000 Steps When You Work All Day

    Published: Jan 9, 2017 · Modified: Jun 9, 2021 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 5 Comments

    9Shares

    We all know we need to move more, but how do you get 10,000 steps when you work all day? I have plenty of tips for you! Thank you to Kroger for helping me share this post with you.
    How to Get 10,000 Steps When You Work All Day

    We've all heard it - weight loss and maintaining a healthy lifestyle just doesn't happen without moving your body. Every day. Whether you walk, run, swim, cross country ski or ballroom dance, any sort of exercise that gets your heart pumping is a good thing.

    If you're just getting into the running game, be sure to read my post on How I Started, 2 Blocks at a Time and How to Train for a 5K Run.

    Logging 10,000 steps per day is a goal well worth pursuing, but can seem overwhelming when you spend a large portion of your waking hours at a desk. I feel your pain. There are some days when I'm up on my feet, cooking in the kitchen and photographing recipes and other days when I'm glued to my computer screen.

    So, how do you work 10,000 steps into your day when you feel as though your butt is attached to the chair?

    It’s time to kick off Week 2 of the 28 Days to a Healthier New You Challenge (#28DaysNewYou) that I’m hosting with Liz of The Lemon Bowl! There are almost 1300 of you who have accepted the challenge and are sharing your successes, challenges and questions in the challenge Facebook group. Come on over! It’s not too late to join.

    Logo for Healthy New Year 2017

    How did you do with last week's challenge, Cooking at Home More Often?

    I'll bet you can guess what this week's challenge is.

    That's right...

    Get 10,000 Steps Each Day

    Be sure to check out Liz's post, Five Easy Tips for Reaching 10,000 Steps a Day.

    And now let's dive into my tips...

    How to Get 10,000 Steps When You Work All Day

    Walk to work or park farther away
    If you live within walking distance of work, considering leaving the car at home. Put on some walking shoes, pack your work shoes into a bag or backpack, plan to leave early (yep, you can do it) and hit your stride. If you take public transportation, hop off of the bus or subway a stop early and walk to the rest of the way. If your only option is driving, park farther away from the office, either at the back of the parking lot or even several blocks away.

    Set a timer
    When I'm working at my computer, I find that the hours pass by in a flash. Before I know it, I've been sitting on my butt the whole time, moving little more than my fingers across the keyboard. To combat this, I started setting the timer on my phone to remind me to stand up and take a walk every 45 minutes. It can be as simple as walking to the break room or back. Alternatively, go outside and do a couple of laps around the building. If you work from home or have a relatively private office, set a timer on your phone to remind you to get up and move every hour.

    Recruit your co-workers
    Chances are that many of your co-workers have set a goal to move more this year. Make a pact to walk together at lunchtime, have walking meetings instead of discussions around the conference table or walk down the hallway to talk to each other rather than communicating solely by email. It's a lot easier to stick to a plan when others around you are just as motivated. Power in numbers!

    Use your breaks wisely
    What do you usually do during your break times at work? Check Facebook? Grab a coffee? Continue to work at your desk? Take advantage of this time to stretch your legs. If you're a lover of all-things-social-media (I'm trying to break this habit myself), remember that Instagram and Tik Tok will still be waiting after you've hit your steps for the day. It's unlikely that you'll miss anything earth shattering. If you have a gazillion emails to answer and tend to work through your breaks, take your phone with you on a short walk and use the voice memo on your smartphone to respond to emails while you log some steps.

    Stay hydrated and fueled
    Whether you're gradually working up to 10,000 steps or are already there, you'll need to hydrate and fuel your body properly. Water is the best way to stay hydrated, but I know that many people find it difficult to gulp the recommended 8 glasses per day. Try something with some flavor, like Kroger's Simple Truth Mango Electrolyte Water or the Vapor Distilled Water. For fueling up with protein, I like to stock raw nuts and Organic Beef Jerky. I just have to hide the beef jerky from my 12-year old, or else it will disappear in a day. 🙂

    Take the stairs
    You've heard this one before but, if you're like me, you probably forget to forego the elevator most of the time. Taking the stairs anytime you would normally take the escalator or elevator can add a lot of steps to your daily count, not to mention the extra workout your quads and glutes get from hitting the stairs.

    Be the coffee guy or gal
    Do you and your co-workers usually take turns making the twice-daily coffee run? Step up (so to speak) and offer to do at least one of the runs every day. You'll log more steps, plus have the opportunity to get a little fresh air.

    Disclosure: This post and giveaway are sponsored by Kroger. All opinions are my own. This post may contain links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

    Signature

    9Shares
    « Healthy Chili & Quinoa Stuffed Peppers Recipe
    One-Pot Arroz Con Pollo {Chicken and Rice} »

    Want more easy, healthy recipes?

    Subscribe to get the recipes sent straight to your inbox.

      We won't send you spam. Unsubscribe at any time.

      Reader Interactions

      Comments

      1. Liz @ The Lemon Bowl

        January 12, 2017 at 6:57 am

        These are such great tips!! I love the idea to be the coffee runner!!!

        Reply
      2. Julie M.

        January 09, 2017 at 1:36 pm

        Thank you so much for these tips. I work at a desk 8 hours a day, 5 days a week and definitely don't get up and move enough. And I always need to stock my desk with water and healthy snacks so I don't turn to endless cups of coffee.

        Reply
        • Dara

          February 20, 2017 at 11:06 am

          I hear you on the water and healthy snack, Julie! I'm glad you found the post helpful.

          Reply
      3. Marisa Franca @ All Our Way

        January 09, 2017 at 5:12 am

        I've got my Fitbit ordered. should be here tomorrow. Can't wait. I've been without a fitbit for over a year -- it really helps.

        Reply
        • Dara

          February 20, 2017 at 11:05 am

          That's great, Marisa! Working 10,000 steps into your day can make such a difference to how your body feels.

          Reply

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      Primary Sidebar

      • Facebook
      • Instagram
      • Pinterest
      • Twitter
      Photo of Dara Michalski.

      Hi there! Welcome to Cookin' Canuck.

      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

      More about me →

      Popular

      • Loaded Peanut Butter Noodles (Vegan)
      • No-Cook Black Bean Wraps
      • Parmesan Crusted Salmon Recipe
      • Strawberry Nice Cream
      Photo of Dara Michalski.

      Hi there! Welcome to Cookin' Canuck.

      I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

      More about me →

      Popular

      • Lemon Orzo Salad
      • Sautéed Corn, Zucchini & Blistered Tomatoes Recipe
      • Grilled Halloumi Cheese Recipe
      • Grilled Salmon Burgers with Avocado Sauce

      Footer

      ↑ back to top

      About

      • Meet Dara
      • Contact
      • Work With Me
      • FAQ
      • Privacy Policy

      Newsletter

      • Sign Up! for emails and updates

      Recipes

      • All Recipes
      • Main Dishes
      • Instant Pot Recipes
      • 30-Minute Meals

      I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

      Copyright © 2022 Cookin' Canuck