The '10,000 steps' per day goal puts a focus on the accumulation of physical activity across the whole day, not just during organised sport and exercise. We spend a large portion of our adult lives and work. With workplaces becoming increasingly sedentary and the continual advances in technology it now takes a conscious effort to make a choice to sit less and be more active.

After Work Walk

There are plenty of ways that physical activity can be incorporated into a normal workday.  

  • Park your car further from your workplace and walk a little extra further in the mornings and afternoons.
  • If using public transport, get off at a stop before your usual station and walk the rest of the distance to your workplace.
  • Take the stairs instead of any internal lifts or escalators.
  • Have standing or walking meetings instead of sitting.
  • Take a longer route to colleague’s offices, meeting or mailing rooms.
  • Use printers, bathrooms or watercoolers further from your work station.
  • Look into using standing desks or alternate between sitting and standing tasks.
  • Do some stretches or exercises between tasks in your workstation.
  • Walk to the work stations of colleagues to discuss work matters rather than calling or emailing.
  • Go for a quick walk within your building or work area to clear your head and get some fresh air between tasks.
  • Make calls on your mobile outside while you walk, instead of sitting at your desk.
  • Take a walk during a morning, lunch or afternoon break and ask a colleague to go with you.
  • Pick a dining or meeting location within walking distance from your workplace.
  • Take part in workplace wellness initiatives like yoga at lunchtime or fitness classes if available.
  • Take your running shoes and go for a brisk walk or jog from your office before you go home in the afternoon.
  • Arrange a time to be active before or after work, which might mean an early morning or late afternoon walk or night time cycle or gym class.

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