It is possible to get 10,000 steps per day while working a desk job, Though it seems daunting, you can make movement a part of your everyday life. You will be surprised how quickly you can rack up more steps, just by making a conscious effort. Eventually, this will become a habit! 

Here are a few ideas for getting more steps in during the day. 

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Tips For Getting More Steps At A Desk Job

Here are some tips for getting in more steps at a desk job.

1. Go for short walks

Set alerts on your phone or computer calendar to remind you to move! Every hour get up and head for a short walk inside the building. 

2. Walk during your lunch break

Rather than sitting at your desk for your entire lunch, get up and move your body! Eat lunch and then spend the rest of your time on the go. You can listen to your favorite podcast or new music while you get a quick walk in! 

3. Walk/move every hour

Getting in more movement requires a little planning! If you don’t set reminders, you will likely get caught up in tasks and forget. Set a reminder on your phone or via your fitness tracker. When your reminder goes off, take a quick lap to the water fountain or around the office.

4. Walk to the furthest bathroom, printer, etc. 

As long as your task isn’t time-sensitive, walk to the furthest bathroom, printer, etc. Those extra steps will add up! 

5. Go up and down the stairs

Avoid the elevator and take the stairs! You can even run up and down a flight of stairs for some quick movement during a break. 

6. Take a lap around your building

If the weather is nice or you need a change of scenery, take a quick lap around your building! 

7. Have your coworkers join you for a walk or host a FitBit challenge with them.

Keep a pair of tennis shoes under your desk or in your car! Encourage your coworkers to join you on a walk or start a FitBit challenge and get your whole team involved! 

8. Pace back and forth when on the phone.

If you are able to, move around while you talk on the phone! If you’re on your cell phone or a company cell phone, you could even take your call outside and walk while you talk.

9. Park as far from your building as possible. 

Those extra steps before work and after work make a difference! 

Walking is free! You don’t have to have an Apple Watch or Fitbit to track your steps either. If you have an iPhone, it automatically tracks your daily steps. 

“You burn more calories through non-exercise activity thermogenesis than you do through exercise, so creating an active lifestyle should not be underestimated. You can burn an additional couple hundred calories a day by stepping it up, and this adds up over time. Increased activity is a major factor in weight management and can work on dual fronts by also slightly decreasing appetite. Make walking a basic component of your life. It won’t interfere with your strength workouts and it’s good for the metabolism, heart, and mind.” – Bret “Glute Guy” Contreras

How To Track Your Steps

If you want to get more steps at your desk job, the first step is finding a way to accurately track your steps. Here are a few ways to track your steps.


Fitbit makes a variety of fitness trackers. Some of the most popular are the Fitbit Luxe, the Fitbit Versa and the Fitbit Charge.

Apple Watch

Another popular tracker is the Apple Watch.

Frequently Asked Questions

How can I increase my steps at a desk job?

You can increase your steps at a desk job by pacing while you’re on the phone, parking further away and taking breaks to get movement in.

How can I increase my steps while sitting?

If you sit at a desk, set alerts on your phone or calendar to remind you to get up and move every hour. It could even be as simple as taking the long way to the bathroom!

Bottom Line

In 10 minutes, you can walk about 1,000 steps! It doesn’t take long for that to add up quickly over the course of your day! 

What are your favorite ways to sneak in more steps during your day or at your desk job?!