Do you get 10,000 steps in a day?
For some it’s easy. For others, not so much.
If you have a desk job it can be really hard to get in your steps. Take it from Rachel Johnson, a lawyer, wife and mom of 3 whose day is jam packed with computer work and video calls. 10,000 steps a day doesn’t work for her, or a lot of us, but aiming to move in little pockets of time throughout the day does.
If you have yet to meet Rachel, she is a busy professional who also launched a health platform ah.mi Health. So if you’re busy AF and looking for advice from someone who is also slammed with work, motherhood and life, be sure to check it out.
Keep reading to find out the little ways Rachel has upped her step count, and all the benefits she’s noticed.
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I want to start by saying that I rarely ever get 10,000 steps a day. Last month, my average was 7,315 steps per day. Before I really started trying to move throughout the day, my average was about 3,000 steps/day. Being in the legal profession, the reality for the past 15 years has been sitting at my computer on emails and Zooms. I live in South Florida, so I drive to and from the office and for all kid activities/errands.
About a year ago I listened to celebrity trainer, Harley Pasternak, talk about the importance of moving throughout the day, and how it is the #1 thing he tells new clients who get started with him to focus on. At that time, I was already a few years into my wellness journey with ah.mi Health (more on that here) and was working out consistently in the mornings, but there was no way I was moving my body throughout the day. After my morning workout, I would get to the office and sit for hours.
Since then, I have made moving throughout the day a top priority and it has dramatically changed how I feel (both mentally & physically). Below I’m sharing the 4 things that actually helped me get out of my sedentary lifestyle in hopes that it might help others take small, realistic steps (literally) to move more throughout the day as well:
Creative Ways To Get In Your Steps
Walking at least one mile in the morning before the day starts.
It’s quick, 15-20 minutes. I hope to eventually make this a two-three mile walk, but with the reality of three little kids, one mile feels good and realistic for now. If I don’t have time in the morning, I will make a point to do a quick one mile walk at some point throughout the day or in the evening after dinner. One mile is typically about 2,000 steps.
Taking at least one conference call on a walk.
It’s not always ideal, but given how many calls I have per day, walk & talks are necessary unless I want to be tethered to my desk all day. I always try to do 1:1 calls or small group team calls with coworkers walking. For most new client and bigger teamwide calls, I prefer to be on video.
Make it a point to do shorter (10-15 minute) walks throughout the day.
Stepping away from my desk and getting fresh air feels so good, clears my head, and gives me so much energy. Plus, there’s always time for a ten minute walk. Go for a quick walk after eating lunch every day to make it a habit.
Long walks on the weekend.
On the weekends there is nothing I love more than a two-four mile walk while listening to a podcast or catching up with a friend. You might be surprised to find how easy it actually is to carve out an hour for yourself (or bring the fam with you!). This is especially true when traveling. My husband and I typically grab a coffee and then go for a few mile walk to explore in the mornings.
The days that I prioritize movement throughout the day I noticeably feel better. I feel more energized, my overall mood is better, and when I get into bed at night I can tell my legs feel strong. I rarely ever get to that magical 10,000 step number, but moving more consistently throughout the day has definitely changed how I was feeling. I’ve found that focusing on micro habits that feel easy – like those mentioned above, are what really work for me and have helped me create real lasting change.
So this is your sign, to stand up and go for a walk.
Xx,
Rach
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Hope you found this post useful and it made you feel SEEN if you just can’t find the time for health and wellness practices it seems everyone else has time for. Be sure to read Rachel’s first post on how to stay healthy when you’re BUSY.
And for Lauryn’s latest favorite workout gear, check out Emma Lou and her LTK for all the latest gym looks.
x, The Skinny Confidential team
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++ Bryony Deery’s tips for starting Pilates here.
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