How to Get more Steps a Day (Even If You Sit at a Desk All Day)

If you work a desk job, you know the struggle, hours fly by, your coffee gets cold, and your smartwatch buzzes with that “time to move!” reminder you’ve ignored for the third time.

But here’s the good news: hitting 10,000 steps a day is totally doable, even with a 9-5 job. You just need a few smart habits and a little creativity.

Step 1: Start with a Baseline

Before you try to hit 10k, see where you are now. Spend a day tracking your normal routine- most desk workers average between 3,000-5,000 steps a day. Knowing your starting point makes it easier to add small, realistic boosts. Add 1,000 steps a day per week until you reach your step goal (even if it isn't 10k).

Step 2: Make Movement Part of Your Routine

You don’t have to carve out a full hour for a walk (though it helps!). Try sprinkling short walks throughout your day:

• Morning: Take a quick 10-minute walk before logging on—about 1,000 steps right there.

• Midday: Walk during phone calls (If your adventurous doo 5 squats every hour in your office or during a bathroom break) or take the long route to the break room.

• After work: A 20-30 minute stroll outside can easily add 3,000+ steps.

Bonus: these mini walks also clear your head and help you focus better when you get back to your desk.

Step 3: Sneak in Steps at Work

If you can’t leave your office (or home office), try these simple tricks:

• Walk while you brainstorm or during meetings (hello, walk-and-talks).

• Use the restroom or printer that’s farthest from your desk.

• Set an hourly reminder to get up and stretch—it’s good for your posture and your step count.

• Park a little farther from the building or get to work early and take a short walk.

Step 4: Combine Steps with Things You Enjoy

Make your steps social or relaxing:

• Listen to a podcast, audiobook, or your favorite playlist.

• Walk with a friend, partner, or your dog.

• Pace around while watching TV or during commercial breaks (seriously-it adds up fast).

Step 5: Celebrate Small Wins

You don’t have to hit your goal every single day. Focus on consistency over perfection. If you’re averaging more steps this week than last, you’re moving in the right direction- literally!

The bottom line: Reaching 10,000 steps isn’t about grinding through endless laps- it’s about building more movement into your everyday life. Those small choices-a walk after lunch (which is also great for blood sugar and digestion), standing up for calls, or taking the scenic route add up to a healthier, more energized you.