Ever since the advent of step-counters the magic number has been 10’000 steps a day. Even the WHO recommends this and it is often the standard goal set in any stepcounters, smartwatches or other activity trackers on our devices. But the 10’000 is not a number backed by research, it is most likely just „a pretty number“ marketing gurus established and has been taken over without questioning. It most likely originated from the name of a Japanese pedometer sold in 1965 by Yamasa Clock and Instrument company called „Manpo-Kei“, which translates to the „the 10’000 step meter“ (Lee et al. 2019)
So you do not have to get to 10’000 steps a day for it to be worth your effort or get a benefit from it. Basically any number you can get to will help. Research shows that a daily total of 7500 can lead to a decrease in mortality (Paluch et al, Sept 2021). Above that number the advantages we know today (and that are research backed) tend to level off. So substantially more steps will not get you substantially more benefits. So from an effective stand-point, try to come in above 7500 somewhere close to 8500. It doesn’t matter if it is one big chunk (like one walk) or in pieces. Find what works best for you to consistently hit your numbers – working days or not.
When I switched my job to remote and from home, the biggest change I noticed was a massive drop in steps. The daily walk to the bathroom one flight up, the coffee machine in the break room and the printer in the next room was not nearly enough to make up for the steps I’d get even when commuting to work with the car, that was usually parked some distance away. And the lunch run which usually included some steps – never mind all the steps and standing my job as a fitness trainer and kinesiologist involved on the side.
To do so, working remote you might have to plan a brisk morning walk before you start work, or during your lunch break.
Alternatively, get a dog. Dog ownership is reportedly linked to an average of over 19min more of physical activity outdoors and over 1700 additional steps versus people without dogs (Ballin, Dec 2021) than not . Also, dogs rock as general companions and good reasons to stop working at decent hours and go outside at any weather conditions.
Lee I, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Intern Med. 2019; 179(8):1105–1112. doi:10.1001/jamainternmed.2019.0899 https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2734709?guestAccessKey=afffe229-3940-4dd1-94e6-56cdd109c457&utm_source=jps&utm_medium=email&utm_campaign=author_alert-jamanetwork&utm_content=author-author_engagement&utm_term=1m
Paluch, A. E., Gabriel, K. P., Fulton, J. E., Lewis, C. E., Schreiner, P. J., Sternfeld, B., Sidney, S., Siddique, J., Whitaker, K. M., & Carnethon, M. R. (2021). Steps per Day and All-Cause Mortality in Middle-aged Adults in the Coronary Artery Risk Development in Young Adults Study. JAMA network open, 4(9), e2124516. https://doi.org/10.1001/jamanetworkopen.2021.24516
Ballin, M., Antonsson, O., Rosenqvist, V., Nordström, P., & Nordström, A. (2021). Association of dog ownership with accelerometer-measured physical activity and daily steps in 70-year-old individuals: a population-based cross-sectional study. BMC public health, 21(1), 2313. https://doi.org/10.1186/s12889-021-12401-4