Muscat: With some strategic planning and a little perseverance, it is completely possible for a busy working professional to reach 10,000 steps per day. You can include those steps into your regular practice in the following useful ways:

1. Take a stroll during breaks.

• Morning Break: Take a short stroll during your tea or coffee break. You can walk 1,000–1,500 steps in about 10 minutes.
• Lunch Break: After lunch, take a 15–20 minute stroll rather than remaining at your desk or sitting in the break room. This may result in an additional 2,000–2,500 steps.
• Afternoon Break: If you’re feeling lethargic, a quick stroll in the afternoon might increase your step count by 1,000 to 1,500.

2. Go up the steps:

• Stair Climbing: Use the stairs rather than the elevator if you work in a multi-story building. Stair climbing is an excellent strategy to increase your step count and strengthen your legs.
• Take Extra steps: If you work on a high floor, use the elevator to return to your floor after descending the steps to a lower level. It quickly adds up!
  

3. Take a stroll while taking calls:

• Walking Calls: While speaking on a phone call or conference call, move around. You can easily accrue 1,000 steps by simply taking a 15-minute walk around your house or workplace.
• Meetings on the Go: If taking notes is not necessary, think about taking a stroll during brainstorming or one-on-one meetings.

4. Take a walk to nearby places:

•  Walk to Lunch: If at all possible, pick a lunch location that is accessible by foot, even if it’s only a ten to fifteen minute stroll. Between 2,000 and 3,000 steps can be readily achieved by walking to and from lunch.
• Errands on Foot: Whenever feasible, walk rather than drive while running quick errands (such visiting the post office or bank).

5. Establish hourly step targets:

• Hourly Reminders: Make a note to walk 1,000–2,000 steps (around 10–15 minutes) every hour. This can help you stay energized and break up extended periods of sitting.
• Take a Walk After Every Task: Treat yourself to a short walk after finishing a big assignment or task. It will not only provide you more steps, but it will also assist you mentally recharge.

6. Park farther away or walk to and from work:

• Walk to Work: Try to walk to work if you can. Think about driving a portion of the way and walking the remaining portion if the distance is too much. Adding 2,000–3,000 steps can be achieved with just a 10- to 15-minute stroll each way.
• Parking Farther Away: If you intend to drive to work, park in the lot’s furthest location. A few hundred steps can be added every day with this easy adjustment.
  

7. After work, go for walks:

• Post-Work Stroll: Getting some fresh air, relaxing, and reaching your step target can all be achieved by taking a walk after work. 2,000–3,000 steps can be added even after a 20-minute walk.
• Make it a social occasion by taking a walk with family or friends! After work, go for a walk with a buddy, spouse, or relative. As a result, the experience is both productive and pleasurable.

8. Walk or bike to public transportation:

• If you take public transportation, think about walking rather than driving to a closer stop. It adds up even if you only walk a few more blocks.
• Get Off Early: Get off the bus or subway one stop early and continue walking the remaining distance.
  

9. During TV or screen time, take a stroll

• Walk While Watching TV: Take a stroll around your home or workplace during commercial breaks or while you’re watching a show. Getting steps while watching your favorite TV is simple.
• Take a Treadmill Walk While Streaming: If you have access to a treadmill, take a walk while listening to podcasts or viewing Netflix. In one or two episodes, you can walk for 30 to 60 minutes with ease.

10. Make use of a fitness tracker or pedometer

• Track Your Progress: Keep tabs on your steps with a pedometer, fitness tracker, or smartphone app. This might help you stay focused throughout the day and inspire you to meet your goal.
• Establish Small Objectives: To maintain concentration and make sure you complete your 10,000 steps by the end of the day, set intermediate targets for the day, such as 5,000 steps by noon.

11. Divide it into parts:

• 10-Minute Walks: Divide your daily walking into manageable chunks, such as three 10-minute walks. You will gain between 1,000 and 1,500 steps from each one.
• Monitor Mini-Goals: Break down your step goal into smaller, more achievable pieces. For instance, try to get 3,000 steps by mid-afternoon, 3,000 steps by lunch, and the remaining number by nightfall.
  

12. Weekend strolls

• Extended Weekend Strolls: On the weekends, go hiking, take longer walks in the park, or discover new parts of your city. Any steps you may have missed during the week can be made up for with this.

Last advice

•  Have Fun: To make walking more pleasurable, play music, listen to podcasts, or read audiobooks.
• Buddy System: Taking walks with a friend, partner, or coworker can help you stay motivated and make the activity more social.
• Consistency: Develop the habit over time. Start with a modest target (5,000 steps, for example) if you’re new to walking and work your way up to 10,000.
  

You can easily get 10,000 steps per day without interfering with your work schedule if you make a few small changes to your regular routine. The secret is to include walking into your regular routine and look for ways to sneak in more steps!