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Completing 10,000 steps is a daily fitness goal recommended by many. But in practice, this can be challenging, especially if you have a desk job that keeps you sitting for long periods of time. And by the end of the day, you won’t have enough time to walk properly. This overtime prevents you from meeting your fitness goals, derailing your weight loss plan.
Also read: How many steps should you really take a day? Doctor reveals ideal calculations for a long, healthy, happy life
Weight loss coach Melissa shared in a September 22 Instagram post how she burns calories by walking 10,000 steps a day while working a busy desk job. According to him, walking is one of the best ways to support weight loss goals and improve overall health.
Here are 8 hacks suggested by Melissa:
1. Adding a trip to the calendar
Just like you add meetings and daily tasks to your calendar, adding walking sessions increases the chances that you’ll actually do them. Melissa revealed that she schedules her walks in advance, which helps her plan her daily activities effectively.
2. Daily non-negotiable step count
How do you make sure you reach at least 10k? By keeping it to a minimum. The weight loss coach revealed that she sets 10K steps as her minimum step count every day. She added, “I set a daily non-negotiable minimum step count. I never fall below this (unless I’m sick!) I aim to walk at least 10K steps every day. If I can’t hit that by the end of the day, I don’t sit down until I do.”
3. Take a walk after meals
Another quick way to get closer to your step count is to take a short walk after meals. Melissa suggests taking a 10-minute walk, as it also helps with digestion.
4. Take a walk in the evening whenever possible
Evening time is important to compensate for the steps missed during the day. The weight loss coach shared one of her rules, “If I don’t meet my goal by the evening, I go for a walk after dinner instead of sitting on the couch. I’ll even walk home to bring them in. It’s my own rule, ‘No sitting down until I reach my goal!'”
5. Take a walk while talking on the phone
Time spent on the phone can easily be converted into an opportunity to move forward. She suggests, “I walk while talking, texting, scrolling or sending emails. If I’m on my phone, I walk. You wouldn’t believe how many extra steps that gets you through.” These small moments become moving instead of sitting.
6. Use walking pads
Another reason for not reaching your daily step count is the weather; Rainy or foggy days may keep you indoors. For this, Melissa recommends using a walking pad, which lets you keep walking even when going out is not an option.
7. Walking while waiting
Even small movements make a big difference while you’re waiting and contribute to your daily step count. Melissa said, “I step at random times throughout the day…when my coffee is being made, while I’m waiting for water to boil, while I’m on a Zoom call waiting for a late client. If I’m waiting, I’m stepping!”
8. Walk to the farthest bathroom
Finally, make sure you intentionally take longer routes, as Melissa mentioned, whether it’s walking to the farthest bathroom from the office or parking farther away from the store. All of these help add more steps to the day.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them. This article is for informational purposes only and is not a substitute for professional medical advice.
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