Since the Chicago marathon in October, my running miles have decreased, and so have my daily steps. It hasn’t helped that winter is also upon us, and I have early morning meetings almost every day of the week. My motivation to get outside is at an all-time low – the cold and dark just isn’t appealing. I experienced something similar during the pandemic. When we were all trying to stay at home and socially distance, I picked up bad habits and got into sedentary routines which were hard to change. Sometimes my step count was still under 1000 by noon!

I know that there are so many benefits to walking and keeping moving, so I made the decision last night to set myself a new step goal of 7,500 per day (I’ll increase this over time). I considered adding it to my New Year’s resolution list and starting on 1st January but decided that there was no time like the present and that I should get going!

I had a 7am Town Hall meeting at work today but I didn’t need to present, so I hopped on the treadmill and completed a 45-minute walk – 6,000 steps to start the day. I appreciate that I’m privileged to have a treadmill at home, but I can also see myself walking outside if the weather is good, and if I have meetings that only require audio – it’s obviously not possible if you need to look at a screen/presentation, or contribute at any point.

My treadmill walk got me thinking about more ways I could get steps into my day so that I don’t end up walking around the block in circles every evening. If you’re experiencing the same challenge as me and you’re trying to get more walking into your day, or perhaps you have a daily step goal but aren’t always reaching it, here are some ideas to keep you moving:

1. Take short breaks (10-15 mins) during the work day and walk around the block.

2. Choose a podcast to walk to and listen to a pre-determined amount of it while you walk.

3. Park your car a little further from the grocery store or office.

4. Take the stairs instead of the elevator.

5. Listen to music. Sometimes I pick four songs to listen to while I take a short walk break.

6. Make phone calls while walking (but be sure to stay safe by being aware of your surroundings)

7. Walk while waiting. Take a walk instead of sitting when you’re early for an appointment or waiting for a flight.

8. Take some of your work meetings as walking meetings. This works best for 1:1s and is especially great if you’re in person in the office.

9. Plan to walk with a friend instead of your usual lunch or coffee date.

10. Walk between stores instead of driving.

Even a couple of 15 minute walks will make a huge difference to your sense of wellness as well as your daily step goal. My happiest and most productive days at work are when I’ve taken time to get out into the sunshine (or ⛈). This morning I enjoyed starting my day with movement much more than I had expected, and I’m going to repeat my treadmill walk when my next meeting allows. It’s such a great way to multitask and so much healthier than sitting down for hours on end. Do you have any top tips for getting additional steps in during the day?