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First things first: the standard advice to aim for 10,000 steps a day is actually just a magic number dreamed up by some ad for a pedometer back in the ’60s and is not based on any extensive scientific calculations.

Irrespective of how this number came about, it does still serve as an excellent reminder to keep moving throughout the day. For those of us with office jobs, reaching anything close to 10,000 steps in a day can be a daunting task. Sitting at a desk puts stress on your back, neck and spine muscles, which in the long term could lead to muscular imbalances and increased risk of injury.

Sitting for long periods has also been linked to obesity and depression, while regular walks throughout the day can help you stay healthy and increase productivity. Whether short walking breaks during the day lead to reaching 10,000 steps or purely serve as a mental break, here are a few tips for upping your step count while at the office:

Park far away

Opt for parking on the top floor of the parking garage or at the bottom of the street. There will likely be more parking spots to choose from and the extra time it takes to get to your office is a great way to add some movement to your day.

Keep a smaller water bottle on your desk

Staying hydrated throughout the day is essential for digestion and cognitive function, but rather than keeping a 2L water bottle on your desk, opt for a smaller one. Needing to fill up your water bottle gives you a reason to take a walk down the passage. If you have a choice of water dispensers, pick the one further away for some extra steps.

Use the bathroom furthest away

All that hydration will likely need to more bathroom trips. Choose the loo on a different floor to get some stairs and steps in.

Get your coffee from someplace different

Instead of grabbing your morning coffee from the café next door, consider getting your fix from somewhere a little further away.

Walk and talk

It’s not unusual to spend a large part of your day on the phone. If you don’t need access to a computer while on the call, stand up and walk around while chatting. For a mood booster, take your call outside in the sunshine.


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Releaf Pharma believes all treatment of illness should begin with your doctor’s opinion.

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