How to Get More Steps When You Work from Home: 12 Easy Ideas

Working from home saves time and money, but it can also mean you barely move all day. The walk to the station, the trip to the shops at lunch and the stroll between meetings all disappear. Some days, the commute is just from the bedroom to the kitchen.

Here are 12 easy ways to build more walking into a home working day.

Do you really need 10,000 steps?

The famous 10,000-step target started as a marketing slogan for a Japanese pedometer in the 1960s. It's a good goal, but recent research suggests many health benefits begin at lower numbers, around 7,000 steps a day. The NHS recommends adults do at least 150 minutes of moderate activity, such as brisk walking, every week. The key message: any extra movement helps.

12 ways to walk more at home

• Take a "fake commute". Walk for 10 to 15 minutes before you start work and after you finish. It helps you switch on and off, too.
• Walk during phone calls. Any call without a screen share is a chance to walk.
• Set a reminder every hour to get up and move for two or three minutes.
• Use a smaller water glass, so you have to get up more often to refill it.
• Walk at lunchtime, even if it's just around the block.
• Use the stairs every chance you get.
• Do your chores in short bursts between tasks, such as hanging washing or tidying a room.
• Walk to the local shop instead of driving.
• Track your steps with your phone or watch, and aim to beat yesterday.
• Walk with someone. A friend, a family member or a dog makes it easier to keep going.
• Try a standing desk for part of the day.
• Add a walking pad under your desk, so you can walk while you read emails or join calls.

Is a walking pad worth it?

A walking pad is a slim, low treadmill designed for walking rather than running. Many fit under a standing desk or slide under a sofa when you're done. They're a great option if the weather, your schedule or your area makes going outside hard. Walk at an easy pace while you work, and build up slowly.

Below are two options from Merach. For more choices, see our full guide to the best walking pads.

Common questions

How many steps should I do a day?

There's no single right number. Research suggests health benefits start well below 10,000 steps, around 7,000 a day. If you're doing far fewer now, try adding 1,000 steps a day and build from there.

Can I walk on a walking pad while I work?

Yes, at a slow, steady pace. Many people walk while reading, on calls or in video meetings. Typing and detailed work are usually easier when you're standing still.

Does walking count as exercise?

Yes. Brisk walking counts as moderate activity, which helps your heart, mood and weight.

How do I stay motivated?

Set a small daily goal, track it, and make walking part of your routine, like a morning fake commute.

Related guides

• The Best Walking Pads for Home
• How to Sleep Better in Winter
• Cheap, Healthy Lunch Ideas for Work

This guide is for general information only and is not medical advice. If you have a health concern, speak to your GP or pharmacist, or call NHS 111.

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