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.
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.
Walk at Work Week
Walk at Work Week!
The annual Walk at Work Week is an initiative of Queensland Walks in conjunction with 10,000 Steps and Heart Foundation Walking (Queensland). It is aimed at supporting workplaces in promoting the walk at work message. More information will become available on the Queensland Walks website for the October 2018 event including how you can get involved and access free promotional materials!