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How to Get Your Steps in While Working From Home

Over the last few years, working from home has become the new norm for many professionals, with many businesses now permanently implementing a fully remote, or hybrid working arrangement.

While this flexible 9-5 working style offers a number of benefits, finding the time for physical activity can be a challenge. Extended periods of time spent sitting at a desk can take a serious toll on our health and well-being, leading to a sedentary lifestyle and increased risk of various health issues. 

However, incorporating movement and steps into your daily routine is absolutely essential for maintaining your physical and mental health, even when remote working. With this in mind, we’ve rounded up our 5 top tips for helping you get your steps in while working from home.

Here are 5 effective ways to help you get your steps in while working from home:

1. Take Regular Breaks

While working from home presents many benefits, one drawback is that it can sometimes be easy to slip into the habit of working long periods without remembering to take breaks, whether it be a tea break, lunch break or even toilet break.

But taking short, regular breaks is super important, not just physically, but mentally. Aim to take a break every hour or so to prevent prolonged periods of sitting.

The best way to remember to do this is to set a timer, such as the Google Chrome Break Timer, so that you are notified of when to get up throughout your day. When the timer goes off, stretch your legs and go for a walk around your home or garden.

Woman making herself a cup of tea.Even if it’s just to make yourself a cuppa, all these steps add up!

2. Invest in an Under-Desk Treadmill or Exercise Board

While the recommended ‘ideal’ number of steps per person a day is 10,000, for many of us who work a 9-5 at home or in the office, this is just simply not going to happen. 

However, there are some pieces of equipment on the market that are conveniently designed to help you burn calories and improve your cardiovascular health, all from the comfort of your own home office.

One of these are under-desk treadmills, which are compact treadmills designed to fit underneath a standing desk or workstation, created with the needs of busy professionals in mind.

The Benefits of an Under Desk Treadmill

There are a plethora of potential benefits from using an under-desk treadmill, both mentally and physically.

  • Increased calorie expenditure & better overall health - Walking while working instead of sitting down helps you naturally incorporate physical movement into your daily routine while burning calories, contributing to better overall health.
  • Reduced sedentary time - Under desk treadmills help reduce the negative effects of prolonged sitting, such as poor posture, poor blood circulation and increased back pain.
  • Convenient form of exercise - Under desk treadmills offer a convenient way to exercise without requiring dedicated workout time, making it easier for individuals with busy schedules to stay fit and active while working from home.
  • Improved productivity and energy - Many studies show that using an under desk treadmill can offer a number of mental benefits, such as enhanced focus, creativity, and mental clarity, leading to increased productivity and quality of work. They have even been shown to reduce stress and anxiety levels.

What is a Balance/ Exercise Board?

A slightly different alternative to an under-desk treadmill is a wobble board, also commonly referred to as an ‘exercise board’ or ‘balance board’. 

A good example is the Gymba balance board, which is an ecologically made activation board allowing you to effectively ‘walk’ while at your desk while also working your leg, ankle and foot muscles.

Can I Use These Tools With a Standard Desk?

The simple answer to this question is, not really. Both under-desk treadmills and exercise boards require you to be in a standing position, which, if used with a standard desk, would mean that you’re not at the right height to use your desk effectively. 

Man using under-desk treadmill.Standing desks are ideal as they allow you to raise the desk to your desired height at any given moment.


So, if you decided to use an under-desk treadmill every 30 minutes, you could sit for 30 minutes, then raise the desk and walk for 30 minutes. 

Check out our wide range of quality standing desks on our website, available for next working day delivery if ordered by 3pm. And if you’re in need of any additional help choosing a standing desk, get in contact with our expert team at info@ergodesks.co.uk.

3. Go for a Walk on Your Lunch Break

Going outside for a walk during your lunch break provides a convenient way to incorporate physical activity into your day. Even a short walk around the area can help increase your heart rate, improve circulation, and contribute to your daily step count.

Getting fresh air, especially in natural environments like parks or green spaces, in between work has also proven to help reduce stress levels and promote relaxation. This is especially beneficial if you’re having a stressful day and need time to unwind and gather your thoughts before going back to work.  

4. Walk Before or After Work

Another really effective way to get as many steps in as you can while working from home is to utilise the time you have before and/or after work.

Whether this means setting your alarm an hour or two earlier for a brisk walk around your neighbourhood or spending your evening after work outdoors, these small changes can not only increase your steps but can also help you transition into or out of work mode and clear your mind before or after a busy day.

Did you know that taking in a brisk walk before or after work can help increase your energy levels and combat feelings of fatigue?

5. Take a Walk During Phone Calls

Our last tip is, whenever possible, take phone calls while walking around your home or garden. Of course, you would need a wireless headset or headphones so that you can stray away from your desk and keep your hands free while you walk and talk. 

The same goes for any meetings that would allow you to walk and talk at the same time. For example, rather than sitting down for virtual meetings, why not suggest walking meetings where all participants can walk and talk? Note that this would only be possible for meetings that don’t require media, such as PowerPoint presentations for example. 

These changes to your calls and meetings will allow you to stay productive while getting your steps in.

There we have it! We hope this article has provided you with some inspiration to seamlessly integrate movement into your work-from-home routine.

Looking for a standing desk for your home, office or workspace? Check out our full collection of standing desks, as well as ergonomic chairs and accessories, available for next working day delivery if ordered by 3pm.

Our desks come with a 7 year warranty, 30 day risk free return, as well as access to a UK-based customer service team to answer any questions that you might have. 

If you need additional help choosing a standing desk, feel free to get in contact with our expert team with any queries via our live chat feature on our website, via email at admin@ergodesks.co.uk or call us on 020 8064 0064.

Otherwise, our standing desks blog provides more useful tips on using a standing desk for a more balanced lifestyle.