How to get more steps in at work

Adding regular movement into your workday can improve your productivity, fitness, and mental wellbeing. Whether it’s taking a lap around the office during a phone call, going for a lunchtime stroll, or even using a treadmill or walking pad while checking emails, small changes can make a big difference to our health and wellbeing. Read on to discover the benefits of walking and how to get more steps into your workday.
 

The benefits of walking

Walking is a great form of weight bearing activity, which can improve bone health and muscle strength. Increased strength is important for our musculoskeletal health and can help to reduce symptoms of joint pain. Studies have also shown that walking increases the number and variety of beneficial gut bacteria¹, which play an important role in reducing inflammation and improving digestive health.  

While the amount of energy you expend in 30 minutes of walking can vary depending on things like pace, terrain and incline, even a gentle walk can contribute to your overall health.  

Wondering if it’s better to walk the footpath or the treadmill? There’s no difference in overall energy expenditure between treadmill walking and outdoor walking, but there are unique benefits of the two.² 

The ability to set the speed and incline on a treadmill, and to control the environment around you, can be ideal for those that require more joint stability. Whereas, walking outdoors, particularly in green spaces where you can access fresh air, may have greater benefits on mood, stress, and overall wellbeing.³ 

Walking to work is another option not to be underestimated, did you know increasing your daily steps reduces mortality related to chronic disease?⁴ 

How to stay active across the workday 

According to the Australian Bureau of Statistics’ National Health Survey (2022), 47.2% of Queenslanders on a typical working day are predominantly sitting. By prioritising more movement, such as walking on work or study days can increase productivity and promote the release of endorphins that stimulate relaxation and improve our mood. Even a stroll at a comfortable pace promotes relaxation on a stressful day! 

So, how can you get more steps in on your workdays? 

1. Participate in active travel: If you’re able to, try walking or cycling to work. For those that travel long distances, consider parking a little further away or getting off public transport a stop earlier and finish the trip by walking.  

2. Take active breaks: Set a timer every 30 minutes to remind yourself to stand up and move around 

3. Add physical effort to office-based work: Use an under-desk treadmill to walk while working, ride a stationary exercise bike while reading emails or utilise a stand-up desk 

4. Take extra steps when away from your desk: Use the stairs instead of the elevator or walk the longer way when heading to the kitchen or bathroom 

5. Walk and talk: Encourage stand up and walking meetings within your team so you can all benefit 

6. After work walk: If you find it difficult fitting in activity due to your occupation, prioritise going for a walk before or after your work shift
7. Join workplace programs: Participate in programs like 10,000 Steps to stay motivated or push up challenges and walking clubs.  Some workplaces offer free or low-cost activities, so check what’s available. 

Can’t get outside? An under desk walking pad is an option 

For some people, especially those working from home or in flexible office spaces, a walking pad or under-desk treadmill might be a helpful way to add more movement into the workday. If you can’t easily get outside for a break or a walk, a treadmill could be an option worth considering. But remember, there’s no one-size-fits-all approach. Standing desks or treadmill pads aren’t necessary for better health and they might not be accessible or right for everyone. Simply moving more often, in ways that suit you, is what matters most. 

That said, if you’re curious about trying a walking pad, here are a few tips to help you ease into it safely and comfortably: 

1. Firstly, be safe and be kind to yourself if this is new to you. Begin with short sessions and build up gradually over time. 

2. Wear supportive shoes and stay hydrated throughout the day.  

3. Use a desk treadmill for a time and frequency that’s most comfortable for you. Research shows that short, frequent breaks from sitting (such as a 2–3-minute break every 30 minutes) improves physical and mental wellbeing, without affecting productivity, which can be done through standing, walking, or a combination of the two^. 5 

4. Try setting a timer at various points throughout the day to remind you to stand or walk for 5 mins (or less if that’s right for you).  

5. Listen to your body. If walking while working doesn’t feel right for you, there are many other great ways to stay active, like standing up during phone calls, walking during lunch, or stretching at your desk.  

6. If you use a sit-stand desk, consider leaving your desk in the standing position at the end of the day, so it’s ready for movement when you return.  

As with any type of activity, go with what feels right for you. All forms of physical activity should be approached as long-term, sustainable, incremental, and enjoyable.  

Walking is a simple and cost-effective way to improve our health and wellbeing. The good news is that it doesn’t matter where you walk, how you walk, the pace, the incline, the distance, the time; all of it counts and all of it benefits you. 

Why not stay motivated by joining workplace wellness programs like the 10,000 Steps challenge or group and community fitness activities. A more active day starts with a single step!   

Sources:

1. Monda V, Villano I, Messina A, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. (2017). 2017:3831972. doi:10.1155/2017/3831972 
2. Vickery-Howe, D. M., Bonanno, D. R., Dascombe, B. J., Drain, J. R., Clarke, A. C., Hoolihan, B., … Middleton, K. J. (2023). Physiological, perceptual, and biomechanical differences between treadmill and overground walking in healthy adults: A systematic review and meta-analysis. Journal of Sports Sciences, 41(23), 2088–2120. https://doi.org/10.1080/02640414.2024.2312481 
3. Ma, J., Lin, P. & Williams, J. (2024). Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review. https://doi.org/10.1007/s12144-023-05112-z 
4. Ding D, Nguyen B, Nau T, Luo M, del Pozo Cruz B, Dempsey PC, et al. Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. Lancet Public Health. (2025). 10(8):e668–81. doi:10.1016/S2468-2667(25)00164-1. 
5. Radwan, A., Barnes, L., DeResh, R., Englund, C., & Gribanoff, S. (2022). Effects of active microbreaks on the physical and mental well-being of office workers: A systematic review. Cogent Engineering, 9(1). https://doi.org/10.1080/23311916.2022.2026206 

Acknowledgement

This content has been developed by Health and Wellbeing Queensland’s team of expert nutritionists, dietitians, and exercise physiologists. Always visit your healthcare professional for dietary advice tailored to your circumstances.