How taking walks during work hours improves well-being

Well-being and health in the workplace are more important than ever before. Over the past 50 years, work has become significantly more efficient, as we’ve gained access to technology that streamlines our work processes, reducing the time spent on cumbersome procedures. For example, we can write an email that, with a single click of a button, reaches the recipient immediately and is ready to read. The mail carrier could not have done that any faster. The original idea was that technology would set us free and give us time for what matters—unfortunately, in many ways, the idea has had the opposite effect.

If we are to get back on track, we need to identify the “mundane” tasks that contribute to our well-being at work and can improve overall health in the workplace. Taking walks during work hours is a great way to do this. Walking during work hours gives us a chance to slow down and gives us time to think more deeply and thoroughly. It lifts our spirits and strengthens our ability to make good decisions.

How can you incorporate walks into your workday?

Here are Acture’s recommendations for implementing walking breaks to improve workplace well-being:

Short walks

Recent research shows that adults should take 8,000–10,000 steps per day. If you work in a large office, you can choose to walk to the coffee machine that’s farthest away or book a meeting room at the other end of the building. If you work in a small office, you can plan a few daily walks around the building. If you spend a lot of time on the phone, you can walk around while you talk. Depending on the size of your workplace, this change could add 1,000–5,000 steps per day.

Walking meeting

Walking meetings are a hit at many companies. The number of participants and the length of the meeting help determine how far you should walk. Similarly, the importance of the meeting can influence the route. Bring a notepad to jot down key points or use the voice memo feature on your phone to record. By holding walking meetings on a daily basis, you’ll get some exercise in the fresh air and return with more energy than if you’d spent that time sitting across from each other at a table. You can expect to walk 4,000–6,000 steps per hour.

Lunch walk:

Spend the first half of your lunch break getting something to eat, and finish your break with a walk. It’s a nice break to get away from the office for a bit, and getting some fresh air gives you energy. Invite some of your coworkers to join you for the walk. That way, you can build good relationships with your coworkers. If you make it a regular thing, it’ll be easier to keep each other on track.