Finding time to be physically active is really an everyday challenge.  Getting active during your workday is one way that you can add activity to your life without always having to take a trip to the gym.

One of the best ways to counteract too much sitting or repetitive work tasks is to take a little bit of time to walk every day, whether at lunch hour or on work breaks.

When you go for your walk, try using a pedometer! Pedometers are easy to use and inexpensive. Plus, they can help motivate you because they keep accurate track of how many steps you have taken, and how many more you need to take to reach your daily goal.

Good to Get Moving at Work
Studies show that even 10 minutes of physical activity is good for you. At work, you can start to move more often, by using short 10-minute breaks or part of your lunch hour for a short walk.

Aim to include at least a short walk or two per day. When you can, go for longer walks, perhaps 20 or 30 minutes.

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Using Your Pedometer
Before you use a pedometer there are a few things that you need to remember. 

• Start by making sure that you are wearing it correctly. 
• Place it on one side of your waist, in line with your hip and knee. Attach it to your belt or the waistband of your clothing.
• Wear it in the same location on each outing, e.g., always on your right hip. 

There are many different types and brands of pedometers. Check to make sure the one you use is accurate. Put it on, walk normally and count twenty steps. Then compare your count to the number on your pedometer. 

Once you have the pedometer in the proper position and have checked its accuracy, you are ready to start counting your steps!

Tracking Your Steps and Setting Goals
So, how many steps should you be taking everyday?

Healthy adults should be aiming for a goal of at least 10,000 steps each day.  But, if you are not there yet, don’t worry! 

• Start by doing a step inventory to see how much you walk each day. 
• Wear your pedometer and record your step total at the end of every day, for one week. 
• Then calculate your average number of steps per day. This will provide you with a baseline count.
• Next, set an initial goal to increase your daily step count, so that your weekly number of steps is increased by 1000 - 2000 steps per week.
• As you progress, build on your successes! Continue to build your steps gradually and at a pace that is comfortable for you and your body.

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To get you started, here's a simple pedometer plan that you can try:

Average Steps = 5000 steps per day

• Week One Target = 6000 steps per day
• Week Two Target = 7500 steps per day
• Week Three Target = 8500 steps per day
• Week Four Target = 10,000 steps per day

Keep in mind that it's not about racing to get somewhere; it's simply about adding more physical activity to your day, to help your body cope with the demands of life and today's working world.

The more you walk, the better you'll feel, but be sure to set realistic goals that work best for you. As you progress, don’t give up until you reach each goal you have set!

Adding Intensity to Your Steps
One thing that your pedometer does not account for is the intensity of your steps. Whether you walk, run, climb stairs or go uphill, only the number of steps you take will be counted, not the intensity.

Although any amount of walking you do during the work day will be good for you, keep in mind that Canada’s Physical Activity Guidelines also recommend that people get more health benefits when they participate in activities of moderate intensity.

If you are a healthy adult, challenge yourself when you walk by adding some moderate intensity activities to your routine. For example:

• try walking at a faster pace, for some or all of your walk
• consider running (e.g., sometimes, or often, or for short distances during a regular walk)
• climb stairs on your walking route, and at your work location
• walk uphill

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Remember, pedometers measure any motion of your hip joint, so all stepping or running movements that you do during your day will added to your daily total.

Increasing Your Step Count
By wearing a pedometer you have a constant reminder of your step count for the day.  You will probably find yourself walking "the long way" around the office, or taking the stairs much more often, just to add more steps to your daily total.

If you are looking for ways to add more steps to your day, try out some or all of these ideas:

• schedule a walking meeting with a few co-workers
• hand-deliver a message instead of sending an e-mail
• take fifteen minutes from your lunch hour to do a short walk
• take a "walk break" instead of a coffee break
• enjoy the fresh air by going outside at lunch for a walk

Using Pedometers Can Boost Workplace Wellness
Pedometer "challenges" are a great way to get your whole workplace involved in physical activity.  Try to "walk your way across Canada," do a fundraiser for your favorite charity, or gather teams to see who can achieve the most steps in a month. 

Wearing a pedometer helps to build your awareness of how active (or inactive) you are as you go about doing your regular work day tasks.

When you begin using a pedometer, start slowly. Then, as you build up your stamina, see if you can work your way up to a minimum of 10, 000 steps per day!

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Learn More

ChooseWell Guide
Published by Healthy U. Offers tips and information to employers to encourage physical activity and healthy eating at work.

Canada’s Physical Activity Guide to Healthy Active Living
Published by the Public Health Agency of Canada.

Google Pedometer Map
This online tool tracks and calculates the distance of a walk or run.