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You’re up at the crack of dawn and you’re barely home by sunset. Who has time to think about getting 10,000 steps? Well, working mom…you do! You may not realize it, but if you make exercise part of your regular routine, you’ll feel better mentally and physically. And, you can get 10,000 steps in daily by just doing what you normally do.
1 –Start your day earlier. The sooner you get moving, the more steps you take. If you can get up 30 minutes earlier, jump on the treadmill or do the elliptical, if you have the machines. If not, find a workout video that keeps you moving for 30 minutes. I like the dance videos offered by BeachBody, especially Rockin’ Body. Or, you can get a more intense workout in 25 minutes with Shaun T’s Focus T25. If 15 minutes is all you can have, go for it! Either way, it’s a great start to your day!
2 – Wear a step tracker. If you aren’t already tracking your steps, do it. Just knowing how many steps you take each day can motivate you to take more. Whether you have a Fitbit or Step Tracker, leave it on at night or put it on first thing in the morning to get an accurate count of your steps. The only time I take off my Letscom fitness tracker is to shower or give my kids a bath. It’s very accurate and inexpensive. Your phone can also track your steps, but it won’t be as accurate because you may leave it in your purse or on the desk while you’re moving.
3 – Set a goal. Did you know 10,000 steps is about 5 miles? If you set a goal, you’ll be more motivated to take the stairs or walk a longer distance. If your job requires you to move a lot, you might be surprised to see how many steps you take. If you work mostly at a desk, having a daily or weekly step goal will make you more conscious about moving. And yes, all the moving you do while cooking, cleaning, and running after your kid counts!
4 – Walk during your lunch break. Okay – hear me out! If you only get 30 minutes for lunch, it could be a challenge, but not impossible. Take 10 minutes and walk around your building or office. If you do it five times a week, that’s an extra 50 minutes of added activity to your weekly routine. If you get more than 30 minutes for lunch, bump it up to 15 minutes of walking to maximize your number of steps.
5 – Get a partner. A workout routine or any new challenge is always better with a friend. Convince your co-workers or close friends to track steps and set a goal with you. You can even make it a contest among the group. At the very least, tell someone about your goal. It will keep you accountable. When you have another person involved, you’re more likely to stay committed to getting it done.
6 – Always take the stairs. Okay, it sounds simple, because it is! Taking the stairs will quickly add to your steps, especially if you work in a multi-level building. I work on the second floor of my building and I take the stairs several times a day. Even when I was pregnant, I always took the stairs – carefully. I’m not even tempted to take the elevator because I know I need to get my steps!
7 – Say it in person. Instead of delivering that next message via email, get up and say it in person. Of course, you don’t want to waste time being unproductive. So, make your steps count. If you need to speak to several coworkers, plan a trip around the office. Not only will you get the benefit of personal contact, but you’ll add to your step count.
8 – Park farther away. Have you ever seen a car circling the parking lot repeatedly in hopes of getting a close space? If that’s you and you’re able to walk, just park farther away. Yes, it’s farther for the kids! But, you’ll save yourself time because there are always spaces toward the end of the row. If it’s an extra 50 steps from where you’d normally park, that’s a total of 100 steps roundtrip. Bonus!
9 – Return the cart. I totally get it! You’re already tired from work and dragging the kids through the store. The last thing you want to do is walk the cart back to the cart return. So, you spend extra time trying to fit it in between another car or place it on the curb so it doesn’t roll back. Been there! But, you can sneak in some extra steps and avoid having to fight with the cart by just returning it every time. Just remember, every step counts!
10 – Return the peas. Same concept as #9, just do it in the store. How often have you found a bag of frozen peas in the bread aisle? When you’re a busy mom and you’re shopping with kids, it’s easier to just drop the items you’re not going to get where they are. But, do yourself and the clerk who has to do go backs a favor by taking the extra steps to take it back. And, let those steps add up!
As working moms, it’s important to work smarter and not harder. By adding these simple ideas to your routine, you can get more steps daily and continue to live your best life in balance!
Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. I am not a doctor or medical expert. I am simply sharing my personal experience and knowledge as a mom. Any health, fitness, or nutritional information offered is designed for educational purposes only. Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.
