10,000 steps on weekdays

[Pyjamas89]

Hi all I was wondering how everyone was managing to hit the 10,000 steps on a work day? I work a fairly active job where I'm not just sat behind a desk, only get half hour break so can't go for a walk then and then go for a short run once I get home but only really getting an average of 7-8,000. Does anyone have any suggestions for helping to improve on this? Any help greatly appreciated. 😄 x

[CMThurman]

Go on a short walk before and then again after work?  Would that help you?  I forced myself, by turning off the TV to do this...

[Dominique]

While 10,000 daily steps is a worthy goal in itself, you can also think in weekly terms (70,000 weekly steps): if you have problems getting your 10k steps during weekdays, just take advantage of the weekend to compensate. If you get 8k in average from Monday to Friday (for a total of 40k), get 15k on Saturday and Sunday, and you’ll have your 70k weekly steps.

OTOH, your "missing" 2-3k steps on weekdays are only the equivalent of a 15-25 minute walk. Maybe you can squeeze that after work.

Something else: when looking at your profile, I noticed there are quite a few days when you don’t wear your Fitbit at all, especially during weekends:

IMO, your Fibit should be worn 24/7 to get the most out of it. And for a working person with a deskjob, weekend days should be their most active days, so it would make sense to wear your Fitbit during these days. 

[pcobb8]

Why can't you walk on a 30 minute break?    For example, I have 30 minutes also.   I walk to the caf, and put my food in the microwave.   I go walking for the 3 minutes that my food is heating up.   10 minutes to eat and 17 more minutes to walk.   Adds 2k to my daily step total.   

I usually get to work 30 minutes early.   If it is nice outside, i will walk out there.   If the weather is bad, i walk the hallways in the building.   I park in the back of the parking lot.    In the beginning, hitting 10k on work days was hard.  Now I find it easier then getting my steps on the weekends.   

Those two things alone, adds 4-5k steps to my totals. 

[SunsetRunner]

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@Pyjamas89 wrote:

Hi all I was wondering how everyone was managing to hit the 10,000 steps on a work day? I work a fairly active job where I'm not just sat behind a desk, only get half hour break so can't go for a walk then and then go for a short run once I get home but only really getting an average of 7-8,000. Does anyone have any suggestions for helping to improve on this? Any help greatly appreciated. 😄 x

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10,000 steps is easy!  I usually hit 10,000 steps one hour after waking up.  I go to the gym during the mornings before work.  Now that  I have increased my daily steps to 20,000, I have to be twice as active.  After a month of using fitbit, I increased my daily steps to 20,000.  

[USAF-Larry]

I am amazed how many steps I take in a day with just regular activity. Walking to the mailbox and back, taking trash out to the garage, getting a cup or two or three of coffee, etc., etc., etc. Before I know it, I have 5,000 or 6,000 steps.  Then, when I take my 3 or 4 mile walk....

[Pyjamas89]

I never thought of doing the weekly averag einstead of daily so will definately try that. The days where I havn't worn my fitbit are from where I have to remove it at work and then left on the side because I hadn't put it in my pocket (which is what I have now started doing). Because of the nature of my work I'm on my feet for my full shift just not necessarily walking so my break is the only chance I get to actually sit down so it may be a bit against what I'm trying to do but I cannot bring myself to work a full shift without sitting down in that time.

[emili]

I "make up" steps five out of seven days. On mondays and fridays I work from home which essentially means I am tied to my computer. I still try to move around but its nowhere near what it should be. On Friday I work from home and its my rest day from the gym. Its hilarious how many steps I don't take that day. But for the week, I am usually above the 70K. I walk around at work and go to the gym which racks up the steps. I am curious though, if you stand for a living, would you feel stupid pacing or walking in place every few minutes for a few minutes. is that possible?

[Pyjamas89]

@emili That would certainly be possible on certain days but I didnt think the fitbit registered marching on the spot? I've tried pacing before as well but again that doesn't seem to register either

[Dominique]

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@SunsetRunner wrote:

10,000 steps is easy!  I usually hit 10,000 steps one hour after waking up.  .

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Sure, if you’ve been living the fitness lifestyle for 10+ years, this is easy. But just because it’s easy for you doesn’t mean it’s going to be easy for everyone else. If it were easy for the original poster, she probably wouldn’t have asked the question in the first place. The community is about offering help to people who need some, not making them feel like underachievers.

[Dominique]

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@Pyjamas89 wrote:

Because of the nature of my work I'm on my feet for my full shift

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Sorry, I didn’t realize your work required you to be standing most of the day. Standing without moving much sucks IMO. In a way, it’s easier for us sitters to stand/walk outside of our jobs. I hope you can find a satisfactory solution to your problem.

[Dominique]

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@Pyjamas89 wrote:

I've tried pacing before as well but again that doesn't seem to register either

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Which Fitbit model do you have and how to you wear it (if it’s not a wrist-mounted one)?

[Pyjamas89]

@Dominique Im using a charge HR and wear it on my wrist. I'm hoping that once my fitness starts to improve I can run and cycle a lot futher than I am currently which will definately help.

[vrDrew]

I think sometimes we FitBit folks need to remember that hitting a "magical" 10K steps isn't, in and of itself, the objective. The objective - for most of us - is to improve our overall health and fitness. The 10K Step number is a useful marker as we progress towards that goal - something that helps us measure our activity.

That said, I think the OP probably got the FitBit for a reason: A desire to improve their sense of wellbeing. And obviously in order to achieve that, something different needs to be done.

As many have pointed out, the difference between the regular daily life's activities and the magical 10K is somethign that can be met with a 20-25 minute walk.  For most people that will burn off between 120 and 150 calories. Do that for a year, and you'll have burned off 10 pounds. Maybe not lifechanging - but enough that most people would notice and feel better.

If time is short, my recommendation would be to look for missed opportunities to get in those extra steps. Try parking a couple of blocks away from your workplace, for instance. Those extra couple of blocks at the beginning and end of each day work out to almost a quarter mile. Do the same thing at the grocery store and the shopping mall.  Try taking a short walk of a couple of blocks when you get home from work, or after dinner. Even the busiest professional or parent, pet owner, or spouse can usually find a few minutes for that sort of activity. You don't have to change clothes or take a shower, you can often take your child/spuse/dog with you. 

Once you start looking, I think you'll find all sorts of opportunities to get some extra steps in. You'll find yourslf walking to a convenience store or gas station to pick up items, rather than hopping in your car. If you are a nature enthusiast, etc. - try keeping a journal of birds or animals you spot on your walk. Or take a small bag with you, and make a point of picking up any trash you find on your walks.  If nothing else, you'll make your neighborhood a little bit nicer.

Personally, I'd avoid truly "pointless" activities like running in place while you're at work. (People might think you're a bit odd.) Instead concentrate on finding your extra steps doing something useful, interesting, and/or enjoyable.

[slysam]

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@Pyjamas89 wrote:

Hi all I was wondering how everyone was managing to hit the 10,000 steps on a work day? I work a fairly active job where I'm not just sat behind a desk, only get half hour break so can't go for a walk then and then go for a short run once I get home but only really getting an average of 7-8,000. Does anyone have any suggestions for helping to improve on this? Any help greatly appreciated. 😄 x

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Honestly, I don't think you need to worry as much about a 10,000 step goal. My understanding of the origins of it is that 10k steps was developed with Japanese desk office workers in mind to encourage them to fit more activity in throughout the day. Lately it has been popularized as research is showing more and more the dangers of sitting too much. You are not sitting at work, though I think there are issues with standing too much as well (I find light activity easier on my body than standing. I have a part time job where I stand 4-16 hours, when I can I pace around a little to the extent I can without being weird). I do still think you should have activity goals for your time outside of work. Everyone still needs fitness-building exercise for optimum health. Maybe 8,000 on workdays and 10k (or more) on days off would work well for you. 

[Pyjamas89]

@vrDrew I never even thought about parking further away from work and that is definately possible although not by much. I already walk to the store when possible and I'm trying to get a 15 min jog in the evening although really struggling with this. I've dusted off the bike and will start back up with that as well. I'm glad that a lot of people aren't strict on the 10k and it makes me feel a lot better 😄

[pcobb8]

When i 1st started, by body couldn't even handle 10k steps a day.  now it is not an issue.   It is all about building in the time.  If you can walk one extra hour in a day, which is only 4% of your day, the you can add 6K steps.   When i get home, i would watch whatever was on my DVR and I would walk back and forth if I were not at step goal while doing so

[SunsetRunner]

My suggestion is to walk walk walk. Take the stairs when you can or take the longer route to your desk. You definitely can increase your steps by doing minimal changes.

If you have 30 minutes for lunch, take that time to walk - it will definitely increase your steps by at least 1,000 steps I would say. Once you're home, if you are too tired to do a run how about a walk after dinner? This could increase your steps as well. All the best steps!

[Piggy]

1. 20 min walk usually net about 2500 steps for me, more if you do fast walk

2. always park far away whereever you go

3. use a small cup for water, and drink a lot (hope your kitchen is a lot of steps away)

Personally, my workstation is on top of the treadmill, but even if I only stand on it, I still get plenty of steps from above.

Usually when I don't get 10k is when I'm either sick or flying. The most steps I can get on a 6 hour flight is about 1800 steps (without getting arrested).

[Leau]

1. Set your default printer at the farthest printer from your seat. 2. Take the stairs rather than the elevator. 3. Make a point to leave for lunch EVERYDAY and walk to the restaurant or lunch room. 4. Everytime you go to the bathroom, go to the farthest one from your seat. 5. If you are working in a secured area, be the point man for people calling to get let into the building. 6. Offer to walk to the mailbox everyday to bring in and take out the mail. 7. Park in the parking spot farthest from the building. 8. If there are multiple floors to your department, come in 10 minutes early and stair step for those 10 minutes. 9. Take conference calls standing up. You'd be surprised how much you move without thinking about it if you are standing.