Let’s be honest—fitting exercise into a busy workday can feel impossible. Between meetings, commuting, and family time, carving out an hour for the gym often seems out of reach. But here’s the good news: staying active doesn’t have to mean an intense workout. Even small movements throughout the day can add up and make a big difference. Research shows that taking fewer than 5,000 steps per day is linked to increased health risks, including higher chances of heart disease and metabolic issues. The solution is simple but effective–meaning with just a few tweaks to your routine, you can add more movement to your day and improve your overall health.
Here are 10 simple ways you can sneak more steps into your busy workday.
1. Take the Long Route
When you have the choice between a shorter path and a longer one, opt for the extra steps! Instead of heading straight to the breakroom or conference room, take the scenic route. Walk to a restroom on another floor, use the stairs instead of the elevator, or take a quick lap around the office before settling back at your desk. These small, intentional choices add up quickly—before you know it, you’ve logged hundreds (or even thousands) of extra steps without even thinking about it!
2. Turn Meetings Into Walking Meetings
You’ve heard of lunch meetings, right? So why not walk meetings? Of course, this depends on the nature of the discussion, but not every meeting requires a conference room. If you’re having a one-on-one discussion, a casual check-in, or a brainstorming session, take it on the go! Walking meetings not only help you get more steps in but also boost creativity, improve focus, and reduce stress. Plus, the change of scenery can lead to fresh ideas and more engaging conversations.
3. Set a “Move” Reminder
Between back-to-back meetings and tight deadlines, it’s easy to get so wrapped up in work that you forget to move for hours. However, prolonged sitting can lead to stiffness, fatigue, and decreased productivity. Set a reminder or an alarm on your phone, smartwatch, or computer to stand up and move every hour. Even a quick stretch, a short walk around your workspace, or a few steps while taking a call can improve circulation, boost energy, and help you refocus on the tasks ahead.
4. Walk While Taking Calls
If your job involves frequent phone calls, turn them into an opportunity to get moving. Instead of staying seated, pace around your office, workspace, or even the hallway while you talk. If you work from home, take your calls outside for some fresh air and extra steps.
5. Use the Stairs Whenever Possible
Elevators may be convenient, but taking the stairs is a simple way to add more movement to your day and get your heart rate up. Whether you’re heading to a meeting on another floor, grabbing a coffee, or just taking a quick break, choose the stairs whenever possible. Work in a high-rise? No problem—simply take the elevator partway and walk the last few flights. Over time, these small efforts add up, improving both your step count and overall fitness.
6. Park Farther Away
If you drive to work, choose a parking spot that’s farther from the entrance instead of the closest one. Running errands or grabbing lunch during your break? Park further away to add in some steps. Over time, these small changes can make a big difference. If you take public transportation, try getting off one stop early and walking the rest of the way.
7. Walk During Breaks
Instead of scrolling on your phone during lunch or coffee breaks, take a short walk outside or around the office. A brief five-minute stroll can do wonders for clearing your mind, recharging your energy, and boosting productivity for the rest of the day. Plus, walking helps with digestion, so you’re less likely to feel sluggish or experience that post-lunch food coma.
8. Invest in a Standing or Treadmill Desk
If your workplace allows, consider using a standing desk or incorporating a walking pad into your workspace. Standing while you work burns more calories compared to sitting, and adding a walking pad allows you to stay active with a slow, steady walk without being overly distracting. This is especially helpful if you work from home and struggle with getting your steps in for the day.
9. Turn Idle Moments into Step Opportunities
Waiting for a file to download or scan? Coffee to brew? A meeting to start? Instead of standing still, pace around or march in place. These little movements add up and help you stay active without even thinking about it.
10. Consider Getting a Step Tracker
Sometimes, a little motivation goes a long way! A fitness tracker or smartwatch can help you stay accountable and remind you to move throughout the day. Many devices allow you to set step goals, track your progress, and even send reminders to stand up and walk if you’ve been sitting too long. However, you don’t necessarily have to invest in an expensive, high-tech gadget—there are plenty of affordable step counters and pedometer apps that can get the job done just as well. The key is having a way to monitor your steps, as watching your count rise can be a great motivator to move more and even challenge yourself to go the extra mile!
Keep Moving, Stay Productive
Remember, getting in your daily steps doesn’t have to be complicated. Small, intentional steps (no pun intended) can help you achieve your daily move goal. The key is to make movement a natural part of your workday. Try incorporating these tips and see the difference for yourself—you’ll feel more energized, focused, and refreshed throughout the day!
