Top 10 tips to get your steps in

There’s a lot of evidence to suggest that if office workers and those who sit for long periods of time are more active on a regular basis, their mental and physical health improves drastically.

Aim for 10,000 steps per day 

It can lower stress and anxiety and improve their mood which in turn can reduce absenteeism, increase productivity and improve their quality of life. 


  • Walking is an incredibly good form of exercise, being low impact, aerobic, cheap requiring little equipment and easy to fit in convenient time slots throughout the day.  
  • Just 30 minutes of light to moderate exercise a day can improve your mood and increase energy levels. 
  • Regular exercise helps reduce anxiety, depression, stress and burnout and increases morale and productivity. 
  • Physical activity during your working day helps give you more energy, focus and optimism.  


Ideas to stay in step:

  1. Park off site and walk to your place of work. 
  2. Get off public transport a stop or two early and walk the rest of the way. 
  3. Keep trainers in your car or office to change into and then you’re ready to go! 
  4. Choose to take the stairs instead of the lift or escalator. 
  5. Arrange walking meetings to get out in the fresh air while getting your steps in. 
  6. Make sure you take your lunch break and use the time to go for a walk. 
  7. Use restrooms and kitchens that are the furthest away and whilst you’re waiting for the kettle to boil see how many steps you can get in. 
  8. Instead of sending an email to a colleague who works in the same building, walk to them. 
  9. Set alerts on your smart watch or phone every hour to remind you to take a quick break and move to add some more steps or do some stretches – try our chairobics workout video for some chair-based stretches.