Does Walking At Work Count As Exercise?

In recent years, there has been a growing emphasis on the importance of physical activity for maintaining good health. However, with busy schedules and long hours at work, finding time to exercise can be a challenge.

One common solution is incorporating physical activity into our daily routines, such as walking to work or taking the stairs instead of the elevator. But does walking at work count as exercise?

Yes, walking at work can count as exercise. Depending on the intensity and duration of the walk, it can help to improve cardiovascular fitness, strengthen muscles, and reduce stress.

In this blog, we will explore the benefits of walking at work and whether it can be considered a form of exercise. So, read the entire content.

Benefits of Walking at Work

Walking is a simple and effective form of exercise that can be easily incorporated into daily routines, including at work. With many adults spending a significant amount of their day sitting at a desk, adding walking breaks into the workday can have numerous benefits for both physical and mental health.

Increased Physical Activity

Walking at work can increase physical activity levels and help individuals meet the recommended daily amount of activity. The Centers for Disease Control and Prevention (CDC) recommends that adults engage in at least 150 minutes of moderate or 75 minutes of vigorous activity per week.

Incorporating walking breaks into the workday can contribute to meeting these goals, and the amount of activity can be tracked using a pedometer or fitness tracker.

Improved Cardiovascular Health

Walking is a cardiovascular exercise that can help improve heart health by reducing the risk of heart disease and stroke. Brisk walking raises the heart rate, which increases blood flow throughout the body, including the heart. This increased blood flow can help lower blood pressure and reduce the risk of heart disease.

Reduced Stress and Improved Mood

Walking has been shown to reduce stress and improve mood, which can lead to a more positive work environment. Walking can help reduce cortisol levels, a hormone associated with stress, and increase the production of endorphins, which are known to improve mood.

Boosted Productivity and Creativity

Walking breaks can also improve productivity and creativity in the workplace. Taking a break from sitting and engaging in physical activity can help to reduce mental fatigue, increase alertness, and improve cognitive function. A short walk during the workday can also provide an opportunity to clear the mind and stimulate creativity.

Read Also: Can You Exercise After A Blood Test?

Does Walking At Work Count As Exercise?

Engaging in physical activity during work hours, such as walking, can be considered a form of exercise. Walking can increase heart rate, burn calories, and provide substantial health benefits for adults.

Brisk walking can fall under moderate activity and can even be considered cardio. The amount of walking required to achieve health benefits varies, but the Centers for Disease Control and Prevention recommend at least 150 minutes of moderate activity per week.

Taking short walks throughout the day can also help meet this goal. Walking can also improve body composition and aid in weight management. You should note that walking may not be considered a vigorous activity and may not have the same effect on blood flow and brain function as more intense forms of exercise.

Tips For Maximizing The Benefits Of Walking At Work

Walking is a simple yet effective form of exercise that can be incorporated into your workday to improve your health and well-being. Here are some tips to maximize the benefits of walking to work:

1. Choosing the Right Shoes

Choosing the right shoes is one of the most crucial aspects of maximizing the benefits of walking at work. Wear comfortable and supportive footwear that can help you avoid injuries and keep walking longer. Look for shoes with a comfortable fit, adequate arch support, and good cushioning to absorb impact.

2. Incorporating Hills or Stairs

Incorporating hills or stairs into your walking routine can make your workout more challenging and help you burn more calories. If your workplace is in a hilly or multi-level building, take advantage of it and incorporate these natural obstacles into your daily routine.

3. Using Walking Meetings or Breaks

Instead of sitting down during your work meetings, suggest a walking meeting. Walking meetings are an excellent way to combine work and physical activity while boosting creativity and productivity. Similarly, instead of taking coffee or lunch breaks sitting down, use this time to take a brisk walk outside.

4. Setting Goals and Tracking Progress

Setting goals and tracking your progress is a great way to stay motivated and accountable. Set achievable goals for your walking routine, such as the number of steps you aim to take each day, the distance you want to cover, or the amount of time you want to spend walking. Tracking your progress can also help you identify areas of improvement and adjust your routine accordingly.

Other Forms Of Physical Activity To Incorporate Into The Workday

Staying active throughout the day is essential for maintaining overall health and fitness. However, busy work schedules and sedentary jobs can make it challenging to find time for exercise. Fortunately, several forms of physical activity can be easily incorporated into the workday.

Desk Exercises

Desk exercises are a convenient way to stay active without leaving your workspace. These exercises typically involve simple movements such as leg lifts, arm circles, and neck rolls that can be done while seated at your desk. Desk exercises can help improve circulation, alleviate muscle tension, and increase energy levels.


Stretching is another easy way to incorporate physical activity into the workday. Simple stretches such as shoulder rolls, hamstring, and wrist stretches can be done at your desk or in a quiet office. Stretching can help improve flexibility, reduce muscle stiffness, and alleviate stress.

Strength Training

Strength training can be done using your body weight or with the help of resistance bands or small weights. Exercises such as squats, lunges, push-ups, and tricep dips can be done at your desk or in a designated exercise area. Strength training can help improve muscle tone, increase bone density, and boost metabolism.

Active Commuting

Active commuting involves using physical activity to travel to and from work. Walking or biking to work can help increase physical activity levels and boost energy for the workday ahead. Active commuting can also help improve cardiovascular health and reduce stress levels.

Overcoming Barriers to Physical Activity at Work

Physical activity is important for maintaining good health, but many people face barriers to regular exercise, particularly at work. Individuals can focus on workplace culture and support, time management, motivation, and accountability to overcome these barriers.

Workplace Culture and Support

A positive workplace culture that promotes physical activity can encourage individuals to prioritize exercise. Employers can provide resources such as fitness facilities or standing desks, organize walking meetings, or encourage daily physical activity breaks.

Time Management

Time management is key to incorporating physical activity into a busy workday. Individuals can plan their schedule to allow for breaks and physical activity, such as a brisk walk during lunchtime or taking the stairs instead of the elevator.

Motivation and Accountability

Motivation and accountability can help individuals stay on track with their physical activity goals. This can include finding a workout buddy, tracking progress towards goals, or participating in fitness challenges with coworkers.

Final Thoughts

So, the question: Does walking at work count as exercise? Absolutely. It is a great way to get physical activity during the day and can help improve overall health and well-being. Walking at work most certainly can be considered a form of exercise.

It is a great way to get in some physical activity throughout the day and can help to improve physical fitness and overall health. Additionally, taking a few extra steps may help relieve some stress and improve concentration.

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