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How I Get 10,000 Steps While Working From Home (Without Losing Productivity)
If you work from home, you’ve probably heard the advice to get 10,000 steps a day.
The problem? Sitting at a desk for eight hours doesn’t exactly make that easy.
For years, I struggled to move enough during the workday. I’d start with good intentions, but by the end of the day I’d realize I’d only walked a few thousand steps.
Then I discovered walking pads.
Adding a walking pad to my home office completely changed the way I approach movement during the workday. Instead of trying to squeeze exercise into an already packed schedule, I simply built movement into my existing routine.
Today, hitting 10,000 steps feels almost effortless.
My Secret: Match the Task to the Movement
One thing I’ve learned is that not every work task pairs well with walking.
Some people can brainstorm, write, and problem-solve while walking. Unfortunately, I’m not one of those people. I can barely walk and chew gum, so there is that to contemplate.
When I’m doing deep-thinking work, strategy sessions, writing, or anything that requires intense focus, I prefer to sit or stand.
But for low-effort tasks?
Walking is perfect.
I use my walking pad during:
- Checking and responding to emails
- Cleaning up my inbox
- Reviewing documents
- Updating spreadsheets
- Scheduling content
- Organizing files
- Watching training videos
- Administrative tasks
- Listening to podcasts
- Online shopping and research
These tasks don’t require intense concentration, making them ideal for getting extra movement throughout the day.
When a Walking Pad Isn’t Practical
As much as I love my walking pad, there are times when it isn’t the best option.
For example, I find walking during Zoom calls and team meetings can feel awkward. Depending on the microphone setup, people may hear movement, and sometimes it’s difficult to maintain a professional presence while walking.
That’s where my under-desk pedal bike comes in.
The pedal bike allows me to keep moving without the visible motion of walking. During longer meetings, webinars, or team calls, I can pedal quietly while staying fully engaged in the conversation.
Having both options gives me flexibility depending on the type of work I’m doing.
The Walking Pad I Use
One of the most important features I looked for was a compact design that fits easily into a home office.
I wanted something that could slide under my desk, store away when needed, and make it easy to accumulate steps throughout the day.
The walking pad I currently recommend combines a compact footprint with convenient features for work-from-home professionals who want to stay active without dedicating extra time to exercise.
Click here for the Amazon link to my walking pad. I paid a bit more for quality.
My Daily 10,000-Step Workday Schedule
Here’s an example of how I spread movement throughout the day.
8:00 AM – 8:30 AM
Morning email check – I am one of the few people who like organizing their email inbox…
Walking Pad: 30 minutes
Approximate steps: 2,000
10:00 AM – 10:30 AM
Admin work – for this it means clearing out the dashboard in my Quickbooks files.
Walking Pad: 30 minutes
Approximate steps: 2,000
12:30 PM – 1:00 PM
Podcast or training video – Great for after lunch to keep glucose levels low.
Walking Pad: 30 minutes
Approximate steps: 2,000
2:30 PM – 3:00 PM
Inbox cleanup and follow-ups – I try to get my inbox to zero every day.
Walking Pad: 30 minutes
Approximate steps: 2,000
4:30 PM – 5:00 PM
End-of-day planning and organization – if you’re like me you love to see your wearable hit 10K!
Walking Pad: 30 minutes
Approximate steps: 2,000
Total: Approximately 10,000 steps
No dedicated workout required.
Tips for Success
Start Slower Than You Think
Most people don’t need to walk fast while working.
A comfortable pace is usually between 1.5 and 2.5 mph.
Use Walking Time for Easy Tasks
Save focused work for sitting or standing.
Use movement time for repetitive or lower-cognitive-load activities.
Keep a Backup Option
If you spend a lot of time on video calls, consider an under-desk pedal bike. It’s a simple way to stay moving when walking isn’t practical.
Focus on Consistency
You don’t need marathon walking sessions.
Five or six short movement breaks throughout the day can add up surprisingly fast.
Final Thoughts
Working from home doesn’t have to mean sitting all day.
By pairing a walking pad with the right tasks—and using an under-desk pedal bike during meetings—I’ve found a simple system that helps me consistently reach 10,000 steps without sacrificing productivity.
If you’ve been struggling to move more during the workday, a walking pad might be one of the easiest upgrades you can make to your home office.
Small changes, repeated daily, add up to big results. One step at a time.