Working from home has perks—no commute, more flexibility, and the ability to work in your pajamas. But one major downside? Getting enough movement in your day. When you’re not naturally walking to and from an office, climbing stairs, or taking coffee breaks that involve a little stroll, hitting 10,000 steps can feel impossible.
But it’s not! With a bit of creativity and a few simple habit shifts, you can easily hit your step goal without even leaving your home. Here’s how:
1. Use a Walking Pad with a Standing Desk
One of the best investments for remote workers who want to stay active is a walking pad (a compact treadmill) paired with a standing desk. Instead of sitting for hours on end, you can walk at a slow pace (1-1.5 mph) while answering emails, attending virtual meetings, or working on tasks that don’t require intense focus.
How to Make It Work:
- Start slow. If you’re new to walking while working, begin with 15-30 minutes and gradually increase the duration.
- Alternate between sitting, standing, and walking to avoid fatigue.
- Set a daily goal—for example, 5,000 steps before lunch and 5,000 after.
2. Invest in a Full-Sized Treadmill
If you have space and budget, consider getting a full-sized treadmill. Unlike a walking pad, a treadmill allows for a broader range of movement and speed options, making it great for both casual walking and more intense cardio sessions.
Why It’s Worth It:
- Provides an all-weather option for walking and jogging.
- Allows for customizable speed and incline settings.
- Can be used for structured workouts or casual movement breaks.
Tips for Using a Treadmill Effectively:
- Schedule treadmill sessions just like meetings to ensure consistency.
- Combine treadmill walking with entertainment—watch TV, listen to podcasts, or take calls.
- Use interval walking to break up long sitting periods.
3. Take a Post-Work Walk
If you prefer to keep your workspace stationary, make it a habit to go for a walk right after work. Treat it like your “commute” to transition from work mode to relaxation mode.
Why It Works:
- Walking after work helps decompress and clear your mind.
- It creates a clear boundary between work and personal time.
- You can listen to a podcast, call a friend, or enjoy nature while walking.
4. Make the Most of Your Lunch Break
A midday walk can break up long hours of sitting and re-energize you for the rest of the day. A good way to get 10,000 steps a day when you work from home is to use this time to move instead of scrolling on your phone or watching TV.
Ways to Incorporate Movement at Lunch:
- Walk around your neighborhood or even inside your home.
- Combine errands with walking—go pick up lunch instead of ordering delivery.
- If the weather is bad, march in place while watching an episode of your favorite show.
5. Walk During Calls or Virtual Meetings
Not all meetings require you to be at your desk. If you’re on an audio-only call or a meeting where you don’t need to take notes, use that time to walk around your house or even step outside for fresh air.
How to Make It Work:
- Use wireless earbuds so you’re not tied to your desk.
- Walk around your home, backyard, or even up and down the stairs.
- Keep a notepad handy in case you need to jot down any important points.
6. Take Frequent Short Walks Throughout the Day
If setting aside large chunks of time for walking feels unrealistic, try taking short walks throughout your day. Even a few minutes here and there can add up to a lot.
Ideas for Quick Walks:
- Walk around the house while waiting for coffee to brew.
- Pace during TV commercials.
- Take a lap around your home every hour.
- Walk while brushing your teeth or talking on the phone.
7. Use an Activity Tracker for Motivation
Sometimes, the best way to stay accountable is to track your steps. Wearing a smartwatch or using a step-counting app can remind you to move when you’ve been sitting for too long.
Tips for Using a Step Tracker:
- Set realistic goals and gradually increase them.
- Use step reminders to prompt movement breaks.
- Challenge yourself or compete with friends to make it more engaging.
8. Make Movement Part of Your Daily Routine
Hitting 10,000 steps a day is easier when it’s seamlessly integrated into your lifestyle.
Ways to Build the Habit:
- Start your morning with a walk before work.
- Walk while brainstorming ideas or solving problems.
- Take the long route when moving between rooms.
- Dance to your favorite song when taking a break.
9. Use House Chores as an Opportunity to Move
Household tasks can be surprisingly effective ways to accumulate steps. Cleaning, cooking, and doing laundry all require movement, so why not make them count?
How to Make Chores Count:
- Walk around the house while folding laundry instead of sitting.
- Do a quick tidy-up session every hour.
- Cook meals that involve moving around the kitchen rather than standing in one spot.
10. Take Advantage of Stairs
If you have stairs in your home, they can be an excellent way to increase your intensity and step count.
Simple Ways to Incorporate Stairs:
- Take extra trips instead of carrying everything at once.
- Walk up and down for a few minutes between tasks.
- Use stairs as part of a short workout session.
11. Dance Your Way to 10,000 Steps
If walking feels repetitive, dancing is a fun and high-energy way to rack up steps while lifting your mood.
Why Dancing is a Great Option:
- Engages multiple muscle groups while increasing your step count.
- Can be done anytime, anywhere, with or without music.
- Elevates your heart rate and boosts energy levels.
How to Incorporate Dancing Into Your Routine:
- Start your morning with a quick dance session.
- Take dance breaks between work tasks.
- Follow along with online dance workouts or just freestyle!
Final Thoughts
You can get 10K steps a day while working from home with a little planning and creativity. Whether you invest in a walking pad or treadmill, take post-work walks, dance, or sneak in steps through daily activities, the key is consistency. The more you move throughout the day, the better you’ll feel physically and mentally.
So, take that first step—literally! Your body (and mind) will thank you.