When I owned and operated The Bodysmith gym, hitting 10,000 steps a day happened almost by accident. Between coaching clients, walking the floor, cleaning equipment, and moving from one session to the next, I was on my feet all day long.
Then I closed the gym.
Like many people who shifted to working from home, I suddenly found myself sitting far more than I ever had before. Even though I use a standing workstation and train regularly, I noticed my daily movement had dropped significantly. And while workouts are important, they only account for a small part of the day.
That is why I made it a goal to average 10,000 steps each day.
Now, let me be clear: 10,000 steps is not a magical number. You do not need to hit that target to be healthy, lose weight, or improve your fitness. Research suggests that meaningful health benefits occur well below 10,000 steps per day. For me, however, it is a simple benchmark that keeps me accountable and ensures I am staying active.
One of the best tools I have found to help me meet my goals is a walking pad. If you don’t already know, a walking pad is a small treadmill without handrails that can be used while standing at a computer. Mine tucks up under my standing workstation and even folds in half when I am training clients.
This setup allows me to walk while answering emails, writing workout programs, checking in with online coaching clients, and handling the day-to-day tasks that come with running my business. Instead of sitting for hours, I can accumulate several thousand steps before lunch without carving out extra time in my schedule.
That does not mean it is always easy.
Some days are packed with meetings, and other commitments. There are still evenings when I check my Apple watch and realize I am a few thousand steps short. On those days, I will take a quick walk around the neighborhood or hop on my treadmill and watch some TV.
The bigger lesson is this: movement matters.
You don’t need to obsess over step counts, but having a daily activity goal can be a powerful way to stay consistent. Whether your target is 6,000 steps, 8,000 steps, or 10,000 steps, the best goal is the one that motivates you to achieve it.
And if you can sneak in those steps while working, even better.
~Coach Brad
