■ Try not to sit if you can stand. Find a variety of ways in which you can swap sitting for standing, such as during meetings and while making or taking phone calls.
■ Give your belongings some space. Position the things you use most often at work out of easy reach so you’ll need to take some steps in order to use them.
■ Go the distance. When you need to use the bathroom or kitchen, or perhaps see a colleague in person, take the longest route possible to get there. If you can add some stairs into the mix, all the better.
■ Put your ‘tele time’ to work. US researchers proved that marching on the spot during ad breaks in 90 minutes of TV adds nearly 3000 steps to your daily step count. Streaming your favourite show ad-free? Set an alarm to go off every 20 minutes and when it does, get up for a few minutes of static stepping.
■ Think ‘one at a time’. Whenever you’re moving things from one spot to another, like unloading groceries from the car or putting the washing away, swap trying to carry as much as you can at once, for moving one or two items at a time.
■ Drink more water. Healthy as it is, it will also mean the more you drink, the more toilet breaks you’ll need – hello extra steps!
■ Ditch the hire car. Leave it parked at your accommodation or go one better (for you and your wallet) and don’t hire one at all. That way, whether you’re heading to the beach or out for a meal, it will always involve a walk.
■ Grab every opportunity. Say ‘yes’ to active outings, be it a walking tour, a surfing lesson or a bush walk to a beautiful lookout.
■ Be ambitious. A US study made the link between setting yourself a larger, more aspirational daily step goal with achieving a bigger number of steps. So step it up! ■