Move More

Tips for adding steps into your day.
May 6, 2019
Lindsay Bloom, PHP
Move More

Sitting all day is terrible for your health. It dramatically increases your risk of chronic diseases including heart disease, Type 2 diabetes, obesity and cancer. Even worse, you might not be able to undo these risks by going to the gym every day. 

So what are you to do if you have an office job? It’s simple. Make sure you are moving for at least a couple of minutes every hour. Walking is your best bet, but even standing and stretching has its benefits. Read on for tips and tricks for adding steps to your day.

  1. Use a wearable device or app. Aim to check it a few times each day to see your progress. Using an app or wearable device will allow you to look back over days, weeks, and months to see your progress.
  2. Aim for 10,000 steps each day. Just like any other exercise routine, start moderately then gradually increase your intensity. Aim to add at least 300 steps every day. Most importantly, if you aren’t doing anything, do something. If you are doing something, do more.
  3. Commit. Staying consistent will help you as you progress and provide the best benefits. Having someone to keep you accountable makes this even easier! Form a workplace walking group and encourage each other to move each hour, or walk together during breaks or lunch.
  4. Set reminders. When you are busy, it is easy to forget to get up and move. Set a reminder on your work calendar that encourages you to walk a few laps around the office every hour. Or, enable notifications on your wearable device to alert you when you have not walked a minimum number of steps per hour.
  5. Sneak in a few extra steps every day:
    • Park far from the office, then walk.
    • Use the stairs instead of the elevator.
    • Don’t sit for more than one hour at a time.
    • Drink plenty of water (this will ensure you need to walk to the bathroom!)
    • Use the printer, copy machine, water fountain, restroom, etc., that are furthest from your work area.
    • Walk to a co-worker’s office instead of calling or emailing.
    • Schedule walking meetings.

Your body was made to move! Finding ways to add steps throughout your day will help you feel better, be more productive throughout your day and support your best health. 


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