Have you heard about the 10,000 step workday challenge I am running with my Cath from Occupational Focus Facebook Community?
It all came about a few weeks back when I asked the question – “What do you do to remain active during your workday?” One of the responses I got was “10,000 steps” and so from here the 10,000 step workday challenge was born.
As someone who works from home, I have found achieving this 10,000 step goal challenging to say the least, especially when it is a report writing day. And if I didn’t do a run most days, my tally would be dismal…
What I have seen since starting this challenge is a change in my behaviour. Funnily enough, as an Occupational Therapist we teach clients with fatigue or pain issues about energy conservation techniques and I think I had been applying some of these to my life even though I didn’t need to – what I had really been doing is doing things the easy way. For example, I would always try and get the closest carpark to the entry point at my destination. Not anymore!
Since starting this challenge I would like to share with you some of the things that I have been doing to up my daily steps:
- Try and get a good chunk of your steps done in a short amount of time. For me, I can rack up 5000-6000 steps on a day where I do a run before I start work. My advice if you are not already doing some form of exercise to start your day, be it a walk or a run, get to it!
- Pick a car park that is not the closest. You can get a whole lot of extra steps done here and you don’t have to deal with carpark rage either.
- Incorporate a walk into your lunch break. You will frequently find me these days during my lunch break either doing laps in the backyard or pounding the pavement.
- Make it fun. If you have children, use them to support and motivate you. My children are great little “coaches” and when my step count is down, we have some fun trying to get over the 10,000 mark.
- Pace when you are on the phone. Put your headset on and get moving!
- Drink lots of water. This means you will have to leave your desk frequently not only to go to the toilet, but to refill your water bottle too.
- Move your printer away from your desk so you have to get up collect your documents.
- After working for approximately 30-60 minutes, get up and take a walk for 2-3 minutes and get as many steps done as possible. Do some stretching while you are at it too.
- When standing to work, march on the spot.
- Try a walking meeting or conference call. It will do wonders for your concentration.
- Take the stairs.
As an added bonus of being more active during your workday, you will see a reduction in the build-up of muscular tension and discomfort, joint stiffness and soreness. It’s a win-win all round!
The next question if the best way to measure your step tally. I initially started with an app on my phone – the challenge here was making sure I had my phone on me at all times which for me just didn’t work. So, I now use a wearable device so I am always getting the constant feedback on where I am at and when it is time to Move!
If you are interested in getting involved, it is easy. Just go to my Cath from Occupational Focus Facebook Page and post your daily step count. My community here are really supportive, encouraging and motivating of one another, so why not give it a go? What have you got to lose?
Here’s to your work health wellness.
Cheers, Cath
P.S. If you are ready to take back control of your pain while working, then you know we need to talk. Click here to arrange your FREE consult!
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