10 tips for getting more steps in during the day

Walking is a great way to keep your metabolism burning throughout the day, and uplifting your mood. I've been doing a 10k step challenge this month and I've seen massive benefits already. Walking throughout the day keeps me energized, helps with stress of work and balances out the hours spent in a stuffy, air-conditioned office a little. There have also been studies that show a short walk about 15 mins after eating can help you digest your lunch and reduce blood sugar (see nytimes article).

But getting out and about can be tricky. I've pulled together some tips that I've used to help me get some walking time in.

• Get motivation: Wear a pedometer. This will encourage you to get moving and track your success. Join an online community or add some healthy competition by challenging your partner or a friend or colleague to see who can get the most steps in.
• Schedule the time in: Put the time in your calendar. By scheduling the time you can make sure that other calls and meetings don't get in the way. Sometimes I take my packed lunch with me and eat it by the lake... lovely!
• If you have a busy day: Walk to the next floor if you need the toilet. Use the stairs instead of the lift. Walk to someone's desk instead of calling them. Use a cup instead of filling your water bottle and walk back and forward to the drinks machine to refill. You get the picture.
• Tell people: telling your colleagues what you are doing means that you don't have to make excuses for leaving the office. It can also encourage others to join you. Telling your significant other and friends means you can drag them on walks with you.
• Multitask: A senior leader in my office actually schedules walking meetings as a way to get some fresh air and exercise without compromising his busy schedule. Perhaps a way for us more lowly to do this is to go for a potter when we have a con-call that doesn't require access to a computer (make sure you bring a notebook!) Don't stand near other people and talk loudly though... that's annoying.
• Plan a route: Look on google maps to see where you can walk. It's much better to get out and about than stuck in a stuffy work gym on the treadmill (if you even have one of these) and walking round the car park is pretty dull. Planning will enable you to figure out a safe, scenic and appropriate length route. I didn't realise there was a big lake 10 mins walk from my office until I looked on the map (but I have been known to be a bit oblivious at times) - it's now my favorite place to walk.
• Get comfy: Buy some smart black trainers or comfortable flats. This is for the ladies that get 10 mins down the road and realise the back of their shoes are rubbing a blister, or that their heels are sinking into the path. If you keep some comfy and smart shoes at your desk at work then you won't have to worry about it when you are putting on your stilettos in the morning.
• Be prepared: Make sure you have some sunglasses and an umbrella so you are prepared for the weather.
• Get into the habit: Make it a habit to go for a walk shortly after meals. This is apparently very good for the metabolism and can have additional digestive and weight loss benefits (see link/comment above)
• Review: Do it for a month and review. How much better do you feel? Are you enjoying it? Has it made a positive impact to your work and mood? Make sure you remember this if you fall off of the wagon.