How to hit 10k steps if you work an 8-5 job

30 Jul 2026 · 1 min

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1:11

In this concise instructional video, Eric Roberts outlines a practical, segmented walking strategy to reach the 10,000‑step daily goal despite a typical 8‑to‑5 work schedule. He breaks the day into short walking bouts: a 10‑minute pre‑work walk (~1,000 steps), walking during meetings or on a walking pad (2,000‑3,000 steps), a 10‑minute lunch walk (~1,000 steps), two 10‑minute walks surrounding a weight‑lifting session (~2,000 steps total), and a 15‑20‑minute post‑dinner walk (~2,000 steps). He notes that incidental steps from chores and errands also contribute. The core message emphasizes focusing on possibilities and integrating movement throughout the day rather than seeking excuses.

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How to hit 10,000 steps if you work an 8 to 5. You're likely not going to have an hour plus at a time to walk, so you're gonna have to break it up throughout the day to look like this. A 10-minute walk before work, roughly 1,000 steps. Then if you're on meetings or phone calls, walk while you're on them, either around the office or invest in a walking pad. That could be 2,000 to 3,000 steps. At lunch, take a 10-minute walk for another 1,000 steps. If you're going to do a weightlifting workout that day, 10-minute walk before, 10-minute walk after. That's another 2,000 steps. After dinner, take a 15 to 20-minute walk, another 2,000 steps. And then throughout the day, you'll get steps from doing house chores, walking around the grocery store, just doing everyday life. And all of this combined will add up to 10,000 steps per day. Don't look for excuses to why you can't do this. Look for possibilities for how you can.