How To Get 10,000 Steps A Day With A Desk job:

A few years ago in college I heard about the 10,000 steps a day challenge and became fascinated with the concept. I started using an activity tracker to track every step from the time I woke up until the time I went to bed. I noticed that I could complete the challenge most days without much effort.

Today, I still track my steps. The only difference now is that I have a full time job where I sit most days in the office or in my car driving around to appointments. Because of the nature of my job, it was difficult for me to complete 10,000 steps a day at work.

Who Recommends 10,000 steps a day?:

The 10000 steps a day challenge is a nationally recognized program for weight loss.

It’s recommended to those who are new to working out and to those of us who are trying to maintain their weight loss.


Why 10,000 Steps Are Recommended Per day:

Walking is a basic and natural tool for weight loss and can help maintain a healthy weight. The goal is to eventually transition to an active lifestyle naturally and effectively. When used consistently along with a healthy diet, you could burn enough extra calories to lose a pound a week!


How to achieve 10,000 steps per day:

According to MayoClinic.Org, the average American achieves 3,000-4,000 steps per day. With a little effort you can easily double or triple that average. If you’re already getting 10,000 steps per day then work to maintain that goal or increase it over time.


I currently use a Fitbit bracelet to track my steps everyday. The bracelet prompts me to walk every hour until I reach the goal of 10,000 steps, or more if I chose to increase my goal .

My current average steps per day is over 12,000 steps. The most steps I’ve ever done was 18,000 steps in a day. This is with a full time job and no gym membership!

Below are 15 ways to help meet your goal of walking 10,000 steps a day:

  1. Jog in place: I often do this when I’m finished using the bathroom but still in the stall for privacy. That way no one thinks I’m crazy! I also do this when I’m home with the kiddos and they’re playing or in the bathtub.

  2. Bounce on an exercise ball: This was news to me that the tracker would count bouncing on a ball. I know some desks jobs allow for an exercise ball/chair replacement. I also use this every night to bounce my daughter to sleep and have watched the tracker rack up the steps log! My legs also burn when I’m doing this long enough.How To Get 10,000 Steps A Day With A Desk job

  3. Keep walking: I know it’s tempting to sit down, and that’s fine every once in a while. Aim to keep your body moving for the majority of the time and sit less. Easier said than done!

  4. Don’t sit for too long: My tracker bracelet prompts me to move when I’ve been sitting for too long. If you don’t have a tracker than put an alarm on your phone to move every hours. If your at work then complete tasks right away that call for you to get up and move.

  5. Use a pedometer or activity tracker: it’s really helpful to get an accurate measurement of your steps. I use Fitbit and it’s cheap and works great. I know my iPhone has an option as well but I don’t always have that one me. Otherwise there are millions of other options.How To Get 10,000 Steps A Day With A Desk job

  6. Find an activity you like to do: Find something that you enjoy doing and it will never be a chore again to complete your daily steps. For me, I like running around the house with the kids or taking them outside to the park or for walks on the bike path. Check out my post on How To Exercise With Kids Around.

  7. Use the stairs: I find myself running up and down my stairs at home a million times it seems like. I used to put off running upstairs to grab something I forgot or downstairs because I was too “tired”. No when I go out I always opt for the stairs because it’s an easy option to help reach my goal.

  8. Walk on the treadmill for 20 minutes: You would be surprised how many steps you can fit in during a 20 minute walk or jog. I often end my night with a short walk to either complete my goal or boost my daily average steps.

  9. Park further: This is an easy one. And parking further away really does ass up over time. Make this a daily habit whether it be parking further from your job, the store or wherever you’re headed to.

  10. Walk to stores that are close: If the weather is nice and you’ve got a store nearby then try walking the next time.

  11. Plan your dates around a walking activity: Choose to go for a walk or participate in outdoor activities for get togethers and dates with friends and family members.How To Get 10,000 Steps A Day With A Desk job

  12. Have a mid day goal of number of steps: My mid day goal is 5,000. I’m usually at 2,000 steps by the time I leave my house in the morning so it’s not hard for me to accomplish 5,000 steps by the middle of the day.

  13. Associate an activity with a specific exercise, for example when I go to the bathroom I always do 10 squats after washing my hands.

  14. Walk or go for a run on your lunch break: Try to get active during the day as much as possible so you don’t leave the majority of the work for the late afternoon or evening when you may feel tired.How To Get 10,000 Steps A Day With A Desk job

  15. Challenge a friend to complete more steps than you: getting others involved is a great way to stay motivated to complete or exceed your goal. Compare steps and compete in challenges to complete the most steps in a day or over the weekend.


I hope you can use these 15 ideas to complete your goal of 10,000 steps per day.

Anyone can complete this goal and not ever have to step foot in a gym.

Most of the time I complete this goal by the late afternoon before I’ve even workout out!

So don’t wait another minute and start increasing your steps today with these easy tips.

What ideas do you have for finishing the 10,000 steps per day challenge?




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