I am a teacher. 😂

I have to run at least 4-5 miles in the morning to achieve 10k steps a day. My job is at a desk so it’s the only way I get the steps.

I’m a teacher and usually get 8-12,000 steps a day. I drive to work and get 2k just from waking up to getting to my classroom.

I’m not standing and walking all day teaching though- I definitely sit down frequently.

One other trick to get in some walking during an at-home work day is to identify if there are meetings you have that you could do walking / as a call instead of a zoom or if there are large meetings where you're primarily in a listening mode that you could listen to while walking.

I average about 10k steps a day. I’m 5’7’’ and I range from 2300 to 2400 steps per mile. I wfh 4 days a week and I found that my routine activity was <3,000 steps. I have a treadmill and walk slowly on it while working for an hour or 2 most days. I also try to go for walks outside at lunch time or in the evenings when the weather is nice. I also try to get in 3-4 hours a week on the treadmill with my heart rate elevated, so jogging, walking briskly or up hill. I’ve found I have to work pretty hard to find opportunities to be active, especially in the winter when the days are short.

Anonymous wrote:I've added walking a 3-mile loop for lunch but it's only 5k steps. I don't know when I can get in more steps because I don't want to walk at night (family dinner, kids, a volunteer commitment.) Do I just walk up and down my stairs? Or should I get a treadmill?

Three miles plus 250 each hour from 7am to 8pm get me more than 10k.

Dog walks, making a point of parking my car a distance from my office, if I can I take a lunchtime walk - I find if I can do 3 x30 minutes per day I'm at 4 miles which for me measures 10K. I also don't sweat it per day - I look at the full week - weekends I can easily meet and beat 10K per day. If I'm waiting at a kids practice I walk laps, if I need to run errands I try to ensure there is walking.

Living in the city and not driving makes that very easy. My average is around 15k. I walk to the office, to school, to the gym and pretty much everywhere else I have to go. On days I telework I usually add 20 minutes on the elliptical to my strength training to get some extra steps in.

During the work week, I fast walk/slow jog on the treadmill for 30-45 minutes, walk my younger kid to the bust stop, take the dog on 2-3 short walks throughout the day, and often have to shuttle one of my two kids somewhere or run an errand. More than half of my steps usually come from the morning treadmill. On the weekends, I try to take a break from the treadmill and do a long family walk or just long walk by myself with the dog. Or some days we have an active day planned. If it is really cold or rainy and I have to resort to the treadmill, I walk slowly for longer.

Need to add strength training.

workout before work. it's not many but it helps.

walk at lunch for about 1/2 hour.

walk the dog after dinner for about 45 minutes.

I do get up and walk to people's offices rather than call on the phone. This helps with steps and I have to use the stairs too.

If you have a treadmill you can buy a desk attachment and work while walking. I do this for e-mails or calls where I am not speaking at all. Or reading long docs for info - not editing. I get 7-10k daily while WFH. 4k when i commute and go to the office .

Get a retail job

Anonymous wrote:OP here: Work from home. I do strength training most mornings between getting kids off to school and work.
Lunch is my walk. I'm measuring with iPhone app. I'm doing a 3 mile hour walk. I'll try increasing speed and add an extra few blocks to get into Rock Creek.
I'm already doing close to 1.5 hours of exercise a day and consider myself super lucky. Was just curious how others find ways to get in the steps.

How are you measuring your steps though? I don't think iPhone in your pocket is going to measure very accurately.

I have a treadmill. For me, a 20 minute walk is about a mile (at 3.0 MPH), or 2,000 steps. I will do a morning walk, an afternoon walk, and maybe an evening walk. Those 6,000 steps + another 2,000 around the house, taking my kid to the bus stop, etc will get me between 8,000-10,000. Getting 10,000 steps is an arbitrary number that scientists made up. You don't need to walk that, but aim for over 6,000. BTW if you are doing 5,000 steps over 3 miles, you need to walk slower (longer strides) or make sure you are really swinging your arms with each step. Make sure your watch is set to your correct height so the stride width is correct.

We love in the city and go for weeks without driving - walk everywhere