Want to know how to get 10k steps with a desk job? Here are seven game-changing strategies to help you stay active throughout your workday!
If you work a desk job, you know the struggle—sitting all day, barely moving, and feeling like a sloth by the time 5 PM rolls around.
I entered the corporate world with a 9-5 job sitting at a desk all day almost 2 years ago and let me tell you…it was a STRUGGLE. (And still is! Reaching in 10k steps while working 8 hours at your desk is so doable and becomes almost natural after implementing a few key tricks, but most days when you’re working at a desk, you’re going to have to make an intentional effort to reach that 10k.)
So, if you’re wondering how to get 10k steps a day with a desk job, I’ve got you.
Let’s get into all the wonderful benefits and then the seven game-changing strategies that helped me reach 10k steps a day with a desk job.
The Benefits of Walking 10,000 Steps a Day
Disclosure: Some of the links below are affiliate links, meaning that at no additional cost to you, I will receive a commission if you click through and make a purchase. For more information, read our full affiliate disclosure here.
You’ve probably heard the 10,000 steps a day rule thrown around, but is it really a magic number? Well, here’s what I found:
Although it is a good, easy number to strive for, there isn’t a not of scientific research suggesting that 10,000 is the ideal step count. In fact, it actually came from Japanese marketers in the 1960s after trying to sell a pedometer named it manpo-kei, which generally translates to “10,000 step meter” in English. The Japanese character for “10,000” roughly resembles a person walking.
In terms of science, The Physical Activity Guidelines for Americans urges adults to sit less, move more and accumulate at least 150 minutes of moderate-intensity aerobic activity each week. It says nothing about a specific step count.
However, with all that said, I strongly believe that 10k steps a day is such a good goal.
Not only is it fun to challenge yourself to reach that number, but I, along with countless others, have felts so many benefits from walking 10k steps a day.
- More Energy & Better Focus – Getting in movement throughout the day actually improves productivity. Walk breaks = brain breaks.
- Better Mood – Walking helps reduce stress, boost endorphins, and clear your mind.
- Improved Health – More steps = better heart health, metabolism, and less stiffness from sitting all day.
- Burns Extra Calories – Keeps you active without intense workouts.
- Less Aches & Pains – Sitting all day can take a toll on your posture. Walking throughout the day helps counteract that “hunched over a laptop” feeling that I know all too well.
The fact that you’re reading this page, means you probably already have 10k steps a day worked into your goals so let’s get into the actual tips on how to get 10k steps with a desk job.
7 Tips That Helped Me Hit 10K Steps Daily With My Desk Job
1. Take Two Longer Walks Throughout the Day
Typically, I like to go on 2 walks throughout the day to get myself moving and increase my sets.
I like to go on in the morning around 10am and another in the evening around 3pm. These are also times where you may not have even stood up for over an hour.
No matter how busy you are, start prioritizing your body and getting up to go for a walk, it’s just going to make you more productive when you get back.
Make it fun too. Ask your coworkers to walk with you or walk to a coffee shop nearby. You don’t need to get all your 10k steps away from work. Use that time as well.
2. Go Talk to More People (For My In-Person Girlies)
If you work in an office, get up and walk to someone’s desk instead of IM-ing or emailing. Not only do you get steps in, but you actually interact with coworkers face-to-face (which makes work way more enjoyable).
This is obviously more beneficial for those in a larger office space but adapt to what you have.
I moved from a large 18-story building where I used go up and down different floors to interact with other and walk across the street to a mall and get coffee, make returns, etc. to a 2-story, low walkability building where everyone was in the same area, same floor.
My step count dropped by half throughout the day. But after a few days, I found other ways to adjust and get in those steps. Maybe I take the longer way around the floor or walk around a little bit more.
Adjusting and adapting to your situation is going to important for feeling good and getting steps throughout your work day so you aren’t left with 8,000 after work.
3. Walk With Coworkers (And Get Coffee, Maybe?)
If you have work besties, suggest a walking coffee break instead of sitting in the breakroom. Even a 10-minute walk to grab coffee or tea adds up and makes the workday more fun.
In unique cases, sometimes I will even have walking meeting. If I just need to talk to someone about a project I’m working on, I’ll suggest going with a quick walk around the building while we discuss instead of just sitting in a conference room.
I’d be surprised how many people are actually itchy to get up and walk around too.
4. Get a Standing Desk
I didn’t realize how much this would help until I got one.
Standing makes it so much easier to naturally step side to side, pace a little, or just feel like moving more.
If your office doesn’t provide one, a standing desk converter is a great option! I have this one and it is literally the best thing ever. I took me 15 minutes to put together, super stable, and was big enough for both my monitors.
5. Start Your Morning With 2-3K Steps (Workout or Walk)
I love starting my day with movement—whether that’s a quick walk, Pilates or a strength training session. Getting 2,000-3,000 steps before work makes the rest of the day feel easier.
I’m a total morning person so I love getting up earlier and I will always be a huge believer that even though I’m getting up earlier, I feel way more energized throughout the day then I do on the days I sleep in and don’t workout.
Granted I do go to bed earlier so that also definitely helps. But at the end of the day is doesn’t matter when you get in the steps, as long as you do.
But for me, getting in a few thousand before I start my work day sitting at a desk was a game changer for actually reaching 10,000.
Not only do you start the day with steps, but it really acts as momentum for the rest of the day.
6. Go for a Walk Right After Work Before Dinner
Right after getting home from work, I like to get in my nightly walk before I start making dinner, shower, and unwind for the day.
If I sit down right after work, I usually won’t want to get back up. So, I make it a rule to go for a short walk before I settle in for dinner or the couch.
Walking right after work also means that I usually can walk outside with some sunlight before the sunsets. Outside time is also important if you’re inside at a desk all day.
Again, I’m a big morning person so I get tired by 8pm but if you love a late night gym session, by all means pay no attention but this is what really helped me.
7. Make a Commitment (Yes, Even if It Means Pacing in Your Living Room)
Some days, I’ll admit, I’ve walked around my living room at 9 PM to hit my goal.
Is it glamorous? No. But committing to 10K steps means making it happen however I can.
Do I think you need to be walking around your living room just to hit a specific number? No. Some days you go away over 10,000 and some days you struggle to hit it.
But if you’re challenging yourself to hit that 10k number, sometimes the living room is how you got to do it.
Bonus: Challenge Your Friends to Walk More
Everything is better for friend!
So why not have your friends join in on your 10k challenge. I found such a fun app called Pacer that let’s you see all your friends steps and create groups and challenges. You can also join other groups and challenges and get motivation from others.
If you create your own group and have friend join it, you can customize the banner image, group name, post to the groups feed, see everyone’s steps and create new challenges.
It keeps things fun and gives me that extra motivation. And who doesn’t love a little friendly competition?
Q&A: Answering Your Walking Questions
How Do I Track My Steps?
I use my Apple Watch, but there are plenty of options like Fitbit, Garmin, or just the step counter on your phone. If you don’t want to invest in a tracker, your phone’s built-in health app works just fine!
What Are Your Go-To Items to Bring on Walks?
- My favorite comfy sneakers (Hokas are my go-to! They have so much support and feel like clouds.)
- AirPods for music or a good podcast
- SPF (because sun protection is key especially if you burn as easy as me, even for short walks)
- A friend because we love hot girl gossip and chat walks
- I usually leave my water in the car if I’m going on shorts walks but for longer walk and hikes, I bring water for hydration. Especially if it’s hot, water is so important.
How Do You Deal With Walking When the Weather Is Bad?
I am so likely to not have to deal with a ton of extreme conditions as I live in San Diego but that wasn’t always the case. I’ve also lived in CO and AZ, which get really cold and really hot climates. Here some recommendations:
- Cold? Layers, gloves, and a hat help so much. If you’re head is warm, you are way warmer.
- Rainy? A waterproof jacket and a cute umbrella make a difference. However, unfortunately rain isn’t ideal to walk in so if you have an alternative inside area or treadmill, that might be a better option.
- Super hot? Early morning or indoor walks. Beating the heat in the AM is the coolest way to walk in extreme heat.
- Snowy? Treadmill walks
You Got It!
Learning how to get 10k steps a day with a desk job is possible—you just have to get a little creative! Once I made it a priority and built in these habits, it became second nature.
I made it a challenge to get 10k steps a day for an entire month, and by the end of the month, I felt a groovy and understood what I had to do and how to get 10k steps a day with a desk job.
Let me know in the comments if you decide to do the 10k challenge and what made it easier for you!
Good luck! You got it girl!
Leave a Reply