Walking while you work

More and more individuals are taking the initiative to walk extra distances at work, in an effort to get healthier. Depending on your job description and the location of your workplace, it may be easier to accomplish than you think. The following suggestions are provided to help you get started.

Start with Your Commute

When you’re ready to add walking to your work routine, the best place to start is your morning commute. If parking is available a half-mile or so from your workplace, drive there a little early and walk the rest of the way. If your house is close enough to work, you can even walk the entire distance. Doing this even a couple of times a week lets you get plenty of walking in. That is, as long as you don’t mind getting up a bit earlier. 

Get Up and Stretch

Your muscles need a chance to stretch every now and then, particularly when you spend hours a day working at a desk. Every hour or so, go grab some coffee, take a trip around the room or stroll around your office building, for at least five minutes. Not only does this help keep your body active, but stepping away from your work periodically can also stop you from feeling bored or fatigued before the end of the day. 

Form a Walking Group

You may be able to find a few co-workers who are interested in doing a bit of walking with you. Asking around at lunch and breaks or posting a notice in a cafeteria or break room, are all great ways to find potential walking buddies. Walking with a group of people makes exercise a much more social (and less tedious) experience, and also helps to encourage you to stick to your routine. 

Store Fitness Gear at Work

If you want to take your workplace workout to the next level, you may want to consider keeping some fitness gear at work. One essential and easy to store a piece of gear is a good pair of running shoes, so you have comfortable shoes for walking during breaks. A small set of weights is also a smart idea, both to hold while walking and to curl during the time on the phone. 
Consider a Treadmill Desk


For hardcore fitness enthusiasts, treadmill desks are a growing trend that allows you to walk while working on a computer or going over paperwork. These treadmills have a workstation built in that keeps your computer right at your fingertips during your walk. 

Because your attention will be shifted away from the machine and onto your work, these treadmills tend to have more safety features than traditional treadmills do, such as a low maximum speed and motion indicator bars painted onto the belt. 

If you've never thought about incorporating some kind of walking routine into your workday, why not give it a try? Start out small and work your way up, if you feel more comfortable that way. 

As far as food goes, you want to pack non-perishables that won’t weigh you down. This is especially true with longer walking excursions. Experienced hikers recommend eating lots of carbohydrates and proteins, which provide fast energy and keeps muscles healthy. Dehydrated foods are ideal because they are easier to carry. Many walkers dehydrate and package their own trail snacks at home. It’s a much cheaper alternative to store-bought brands. It also greatly reduces packaging waste.

Remember, what you bring along with you can vary greatly from one walk to the next. If you’re taking a walk through your neighborhood, you won’t need much more than a good pair of shoes and a bottle of water. But, it doesn’t hurt to think about the addition of walking-related accessories. Choose from a variety of different fitness tools to help you get the most out of your walking workout. For example, weights and resistance bands are popular choices. Both are user-friendly and won’t break the bank.