13 Ways to Get More Steps in at Work

Hey there - it’s Don.

Happy Friday!

Quick housekeeping item.

I have an announcement coming your way on Monday 3/17/25 regarding the KB Strength System.

The KB Strength System gives you everything you need to get lean and strong with more energy, all at home with just a few kettlebells.

It’s just for Christian men.

If you’re tired of feeling sluggish and out of shape, gaining then losing then regaining the same weight, or trying random online workouts and diets without any structure or progress…

You might be interested in this.

It’s a coaching system that will help you lose 10-30+ pounds and 2x your strength all at home, while keeping stewardship at the center of your fitness journey.

Stay tuned for the announcement on Monday, March 17, 2025.

Let’s jump into this week’s newsletter!

🔎 Inside

• 13 ways to get more steps in at work

• 5 lessons this guy learned from walking 20k steps a day for 2+ years

• Shoulder pain can be caused from sitting at a desk, what is the ideal temperature for sleep, and more…

First time reading? Sign-up here.

💪 Deep Dive

Click here to read this on the Layman’s Fitness website

13 Ways To Get More Steps in At Work

An Hour In the Plant A Day

Years ago at work I joked with the HR Vice President that all the sitting and working I was doing made get less than 7,000 steps per day.

As a newly minted professional, I wore and shared that low number like a badge of diligent honor.

Pete, the HR Vice President, was not your typical HR guy.

He was a stocky competitive powerlifter, had off the charts business acumen, and he cut his teeth in his early career doing union negotiations.

I’ll never forget what he told me.

Pete looked at me with a bit of a smirk and said “Is that a Fit Bit on your wrist?”

Surprised by his response, I looked sheepishly at my wrist and stammered out something that sounded like “yeah”.

He said, “Here’s what I want you to do.”

“Everyday, take that little Fit Bit of yours and go walk around the plant.”

“You need that movement.”

“As you walk around, get to know people who work in the plant.”

“And remember this: an hour in the plant a day keeps the HR VP away.”

I’ve never forgotten that.

13 Ways to Get More Steps at Work

Pete taught me several lessons with that little quip.

But here was the main one for me.

Moving at work is always a choice.

So over the next 10 years I tried all different kinds of ways to walk more during the workday.

Here’s what I learned.

The more intentional I was about moving, the more it happened.

The less intentional I was about moving, the less it happened.

Here’s a list of 13 practical things that helped me.

This list will benefit you more if you’re a desk worker.

If you have an active job (carpenter, welder, construction superintendent, etc…), you probably get 10,000 steps by lunch.

Onsite Strategies:

1. Go introduce yourself and work with people in person

Estimated steps: 1,000+

This was Pete’s main point.

Effectiveness in a job is correlated to strength of relationships with people that work there.

And all relationships start with a conversation and are built through time.

Getting steps in just a bonus.

As an introvert, it scared me stiff to think that I actually should walk around and talk with people.

But as a Christian, God used that fear to humble me and to remind me that I wasn’t working in some isolated silo by myself in the workplace.

I was working among real people… with real problems, real dreams, real concerns, and real challenges… all created in His image, and all needing Christ.

And some of the best memories I had in those days at work were my times walking around talking with folks on the plant floor.

2. Park far away from your building

Estimated steps: 1,000+

This is an easy way to add more steps in each day. It replaces efficiency with walking.

This only requires getting to work a few minutes earlier, and incentivizes you to leave a few minutes earlier.

3. Go to the opposite end of your building for coffee, bathroom, copier, etc…

Estimated steps: 500+

This is another easy way to add in more steps in each day, also replacing efficiency with walking.

Plus, you’ll probably start meeting other people from different departments.

4. Walk to a local coffee shop for a coffee break

Estimated steps: 1,000-2,000+

This depends on your work location.

But if there’s a local place nearby, try to walk there as a mid morning break.

Plus, that coffee is probably better than whatever is served onsite.

5. Walk to a local restaurant for lunch

Estimated steps: 1,000-2,000+

This also depends on your work location.

But there might be some local spots nearby you can walk to and grab a quick meal.

Plus, local businesses always love support from other local businesses.

6. Take a lunch break walk

Estimated steps: 1,000+

Most people’s naturally energy cycle dips in the afternoon, around 1p or 2p. This is true for me.

But I’ve always found that I had more energy to get through the afternoon when I took a 10-30 minute lunch break walk.

This wasn’t always possible if I had a meeting at lunch.

But if I was intentional about blocking off my calendar for a lunch break walk, most of the times it would happen.

7. Take an afternoon work break walk

Estimated steps: 1,000+

Energy really starts to dip for most people between 2p - 4p. Productivity slows and dips.

One of the best ways you can boost your energy level in the afternoon is just to get up and walk for 10-20 minutes.

8. Take the stairs

Estimated steps: 500+

This depends on the buildings you work in.

In one of my jobs I was on the 23rd floor of a skyscraper, and I certainly did not walk 46 flights each day.

But if and when possible, opt for the stairs when you can.

Remote Strategies:

It’s easier to walk more with a remote work arrangement.

Here are some things that have helped me.

9. Replace your commute time with a walk

Estimated steps: 2,000+

When I had my first remote job several years ago, one of the first mistakes I made was replacing my commute time with more work time.

I wish I didn’t.

Instead, I wish I started or ended day with a walk… as a way to pray, meditate on Scripture, or decompress before rejoining the family in the evening.

10. Take work calls while walking

Estimated steps: 2,000+

As long as you don’t have to be on camera, taking a work call on foot is an easy way to add in more steps during the day.

11. Walk during conference calls

Estimated steps: 2,000+

I’ve been on plenty of conference calls that don’t require on-camera participation.

If so, that’s an easy opportunity to take some, part, or all of it on foot.

12. Get a standing desk

Estimated steps: 500+

While this doesn’t add in as many steps as you might think, having a standing desk is great for your lower back.

It gives it a break from all the damage prolonged periods of sitting does to it.

13. Get a walking pad

Estimated steps: 2,000+

These range in prices from $20 - $300+.

All you need is something that works.

You can read documents, prepare for meetings or take calls while walking. This is great for folks who work in colder weather climates.

➡️ The Takeaway

Walking more at work is always a choice.

For me, the amount I walked while at work was always related to how intentional I was about it.

Walking at work helps with creativity, mental clarity, and managing energy.

P.S. Here’s one of the best benefits of walking more during the workday.

You learn to move and walk more without taking time away from your family before and after the workday.

🔎 Finds

Here are some of my favorite finds/resources this week.

Top find

5 lessons this guy learned from walking 20k steps for 2+ years (more)

Other finds

• How shoulder pain can be caused by sitting at a desk (more)

• Try this stretch for tennis elbow relief (more)

• Sleep tips for swing shift workers (more)

• How to dead hang properly (more)

• What is the ideal bedroom sleeping temperature? (more)

👍 Thanks for reading!

Whenever you’re ready, here are some ways I might be able to help:

• The Home Gym Equipment List - here are 5 pieces of equipment I recommend for the home gym (after spending $1,000+ on equipment)

• KB Strength System - online coaching for Christian guys to help you get stronger and leaner with more energy to do the things you’re called to do

I’ll see you next week.

Be strong,

Don