When it comes to golden rules in the world of exercise, we all know that the magical number to aim for when it comes to steps is 10,000—even though, fun fact, this actually stems from an advert for a Japanese fitness tracker in the 1960s. Still, it's a great number of daily steps to have in mind... even if it can feel a little daunting to hit at times. Especially if you work a desk-based job.
So, what's the best and easiest way of getting 10,000 steps a day in if you're pretty sedentary for most of it? Here, 13 women explain how they go about it, along with revealing their favorite tips and tricks for motivation.
Before work steps—followed by little and often
"If I'm working from home, I always try to walk 5km (it takes about 45 minutes) before I sit at my desk, because sometimes it can be challenging to get out for extended periods of time later in the day. Then I'll use different bits of life admin to ensure I hit the final few thousand steps; maybe it's a trip to the supermarket for dinner ingredients, or to the Post Office if I'm doing a return. Similarly when I'm in the office, it could be picking up a coffee from one café before work, and then getting lunch from somewhere different later in the day. Little and often, basically!"
Dusty, website director
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Turn your walk into 'me time'
"I value peace, quiet, and solitude, and find an early morning walk is the best way to achieve those things amidst a typical word day—it's my 'me time', which I really cherish. Framing walks in that light took some mental work, but in doing so, my steps are now non-negotiable. If I want to get a peaceful, safe walk in, I have to go as soon as the sun is up, which motivates me to get out of bed and get moving before I do just about anything else. And when motivation fails, I rely on my discipline and the habits I've built to get it done."
Leah, digital marketing
YouTube step count videos are the one
"One of my favorite ways to start the day is with a 10-minute Afrobeats dance video by Grow With Jo, which instantly ticks off around 2,000 steps. Later on, I'll search for a Get Fit with Rick steps video: you can type in how many steps you've got left to do that day, along with his name, and you can bet he's got a video ready to help you hit that amount.
Also, being a Vinted girlie can help—I did a huge wardrobe clear out recently and posted everything as soon as anyone bought it, so I was in-out-in-out all day long."
Josie, journalist
Bring a friend along because gossip = motivation
"Walking always feels like such a slog in winter but now that the mornings are brighter, I actually like going out first thing if I'm working from home. On office days, I always try to do a lunchtime walk so I can be properly offline while getting steps in and find that roping in a pal to join me helps. It makes it a fun chat and boosts my motivation to get out."
Lindsey, Head of Communications
Wear your running kit to the office
"If I'm editing a video, I can be locked in at my desk all day—so I swear by lunchtime runs, because what's better than exercising on company time? While everyone's microwaving sad desk lunches, I'm out there sweating out a 5k (or a 10k, if I'm feeling spicy), then hitting the office showers afterwards like I've just run a marathon… which, technically, I kinda did.
Pro tip: wear your running kit to work. Nothing says 'I've got my life together' like Lycra at 8:59 AM—and then get changed into a shirt after lunch. Exercise done on the work clock means that come 5pm, it's my free time to totally chill out and eat whatever I like. Boom!"
Meg, videographer
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A tracker keeps you accountable
"If I'm not wearing my Fitbit, I find it a lot harder to get motivated and to get my steps in—so one thing I always do is make sure it's fully charged and on my wrist. I've also set it to nudge me to get up and walk around for a few minutes every hour.
If by the end of the day I'm a few thousand steps away from my goal, I force myself to lace up my trainers before making dinner or settling down on the sofa, and get the last of my 10,000 steps in by running. My run can be anywhere between 30 to 60 minutes, depending on how little I've moved throughout the rest of the day. Because I don't really like running, the threat of having to go out and pound the pavements after work makes me naturally move more throughout the day too."
Shabz, freelance copywriter
Get on the treadmill before a workout
"I feel super sluggish if I haven't moved all day, so I try to dedicate 20 to 40 minutes to walking on the treadmill before I start a workout—which also helps me to get my steps in. In winter, when I really don't want to walk outside, I'll force myself out with the promise of listening to a podcast as I go."
Eleanor, UX writer and content designer
Walk laps around the train station
"I deliberately get off the tube a stop early to help bump up my step count and try to get at least a 15-minute stroll in on my lunch break. Often, I'll get to the train station early ahead of catching my train home and I'll kill time by walking up and down the long platforms or power walking around the station to help hit my 10,000 steps goal. The other passengers probably think I look insane just doing laps around the place, but it works!"
Jennifer, journalist
Invest in a walking pad
"During the pandemic I treated myself to a walking pad, and now have that under my desk at home. It's made the world of difference when it comes to closing the rings on my Apple watch and getting my steps in during a work day. It's truly changed the game and made it so easy."
Eliza, accountant
Explore your neighborhood to find new coffee places
"I'm making a real conscious effort at the moment to spend my money with independent, small businesses and to ditch chains (especially given that Starbucks apparently didn't pay any corporation tax in the UK last year.) With that in mind, I'm getting more steps in by walking around trying to find different cafés for my coffee every day, rather than just hitting up the Starbucks opposite my place of work. Same goes with buying my lunch: goodbye Pret, hello cute Italian deli that I never would've discovered before. It's actually been pretty fun."
Bethany, administration assistant
Do a daily food shop rather than a big weekly one
"Last year, one of my New Year's resolutions was to stop wasting food—I'd do a big food shop and then end up throwing stuff away after forgetting about it in the back of my fridge, or being lazy and getting takeaways instead. Now, I make sure I go to the shop to buy food every day, which helps on my food waste front and is also saving me money. And it makes sure I get out of the house for a stroll on the days I'm working from home."
Lianne, fashion buyer
Join a run club
"In all honesty, I am not a morning person so I tend to exercise in the evening. However, my working days are so busy that I rarely get a lunch break and often I'm exhausted by the time I log off—so I've recently joined a running club to keep me accountable. That means I end up getting my steps in through running rather than walking. It's helping me a lot though as my job is very sedentary."
Camilla, customer service rep
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Ration your podcasts
"I'm obsessed with true crime podcasts but forbid myself from listening to them unless I'm out walking. It certainly helps to get me outside and to hit my step count, come rain or shine. I also recently realised that Spotify has audiobooks, so again I'll only let myself listen to one if I'm walking or working out."
Gem, junior account manager
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This article originally appeared on Cosmopolitan.com/uk. Minor edits have been made by the Cosmo.ph editors.