How to Build 10,000 Walking Steps into Your Homeworking Day

How to Build 10,000 Walking Steps into Your Homeworking Day

We hope you find this article helpful.  This post contains affiliate links, which means we may receive a small commission, at no cost to you, if you make a purchase through a link. (10 minute read)

Working from home has its perks: no long commute, more flexibility, and the comfort of your own space. But it also comes with the challenge of staying physically active. When your office is just a few steps away from your bed, it’s easy to fall into a sedentary routine.

One popular fitness goal is to walk 10,000 steps a day—a target linked to improved cardiovascular health, weight management, and mental well-being. But how do you hit that magic number when you’re home all day?  With a few small changes and creative strategies, you can work your way up to 10,000 steps without sacrificing productivity.

Here’s how to build more walking into your working from home routine.

1. Start Your Day with a Morning Walk (2,000–3,000 Steps)

Before you sit down at your desk, kick off your day with a brisk walk around your neighborhood.

  • Why It Works: A morning walk clears your mind, energizes you, and sets a positive tone for the day.
  • How to Make It Happen:
    • Walk for 20–30 minutes after breakfast.
    • Use this time to listen to a motivating podcast, audiobook, or music playlist.

Step Count: A brisk 30-minute walk can add around 3,000 steps.

Bonus Tip: Listen to a podcast, audiobook, or upbeat playlist to make your morning walk enjoyable and engaging.

2. Take Short Walking Breaks Every Hour (1,000–2,000 Steps)

Sitting for long periods isn’t just bad for your posture—it also reduces your overall daily movement. Combat this by scheduling regular walking breaks.

  • Why It Works: Even just 5–10 minutes of walking every hour boosts circulation, relieves muscle tension, and refreshes your mind.
  • How to Make It Happen:
    • Set a timer to remind you to get up and walk around.
    • Use this time to pace around your home, water your plants, or do a quick household chore like unloading the dishwasher.

Step Count: A 10-minute break can add 1,000 steps.

Bonus Tip: Use a timer or set reminders on your phone to prompt you to get up and walk. You can walk around your house, pace while on phone calls, or step outside for a breath of fresh air.

3. Walk during phone calls and meetings (1,000–2,000 Steps)

Not every meeting requires you to be seated at your desk. If you have a phone call or a virtual meeting that doesn’t require video, turn it into a walking meeting.

  • Why It Works: Walking while talking keeps you active, reduces stress, and may even spark creativity.
  • How to Make It Happen:
    • Pace around your living room or take the call outside if possible.
    • Use a headset or earbuds for hands-free walking.

Step Count: A 30-minute walking call can add 2,000 steps.

4. Turn Lunchtime Into a Walk (3,000 Steps)

Instead of eating lunch at your desk, take a real break and go for a walk.

  • Why It Works: Walking after a meal aids digestion, reduces afternoon sluggishness, and helps you refocus.
  • How to Make It Happen:
    • Walk around your neighborhood, a local park, or even indoors if the weather is bad.
    • Aim for a brisk 30-minute walk.

Step Count: You can easily rack up 3,000 steps during a lunchtime walk.

5. Use a Treadmill Desk or Walk in Place (Optional but Effective)

If you have a treadmill desk, use it for slow walking while answering emails, attending virtual meetings, or reading documents. No treadmill? No problem—walking in place can be just as effective.

  • Why It Works: It allows you to stay productive while getting your steps in.
  • How to Make It Happen:
    • Walk at a slow pace (1–2 mph) while typing or working.
    • If you don’t have a treadmill, walk in place while watching videos, talking on the phone, or brainstorming ideas.

Step Count: You can add thousands of steps this way, depending on how much time you dedicate to it.

6. Incorporate Walking Into Your Household Tasks (1,000–1,500 Steps)

Household chores are a surprisingly effective way to add more steps to your day.

  • Why It Works: Tasks like vacuuming, doing laundry, and tidying up keep you moving and contribute to your overall activity level.
  • How to Make It Happen:
    • Set aside 15–20 minutes for light chores during the day.
    • Walk around the house while talking on the phone, or pace as you wait for the microwave or coffee machine.

Step Count: 20 minutes of active chores can add around 1,000 steps.

7. Take the Long Way Around (500–1,000 Steps)

Small changes in how you move throughout your day can make a big difference.

  • Why It Works: By intentionally taking longer routes, you add more steps without much effort.
  • How to Make It Happen:
    • Walk to the farthest bathroom in your house.
    • Park at the far end of the grocery store parking lot.
    • Take the stairs instead of the elevator if you live in an apartment building.

Step Count: These small choices can add up to 500–1,000 steps.

8. End Your Day with an Evening Walk (2,000–3,000 Steps)

After finishing your workday, unwind with a relaxing walk.

  • Why It Works: Walking in the evening helps you decompress, lowers stress, and may improve sleep quality.
  • How to Make It Happen:
    • Take a stroll around your neighborhood or walk with a family member, friend, or pet.
    • Use this time to reflect on your day or listen to calming music or a podcast.

Step Count: A 30-minute evening walk can add 2,000–3,000 steps.

9. Track Your Steps with a Step Counter

To build 10,000 steps into your daily routine, it helps to track your progress.

  • Why It Works: Seeing your step count increase throughout the day can be motivating and encourage you to keep moving.
  • How to Make It Happen:
    • Use a fitness tracker like Fitbit, Apple Watch, or a simple pedometer.
    • Break down your 10,000-step goal into smaller milestones (e.g., 2,500 steps by mid-morning, 5,000 by lunch).

10. Make Walking a Fun Habit

Sticking to a walking routine is easier when it’s enjoyable.

  • Why It Works: When walking feels fun rather than a chore, you’re more likely to stick with it.
  • How to Make It Happen:
    • Walk with a friend or family member for accountability.
    • Explore new routes to keep things interesting.
    • Join a virtual walking challenge to stay motivated.

Why Hitting 10,000 Steps Matters

Walking 10,000 steps a day is often recommended because it helps improve cardiovascular health, strengthens muscles, burns calories, and reduces stress. For those working from home, regular walking breaks can also enhance focus, creativity, and overall mental well-being.

Final Thoughts: Make Walking a Habit

Building 10,000 steps into your daily work-from-home routine may take some planning, but it’s absolutely achievable with consistency and creativity. By incorporating short walks, taking breaks, and making small adjustments to your daily habits, you can stay active, energized, and healthy—without sacrificing productivity.

 

Back to blog