How many steps per day are healthy? And how do you achieve them?

How many kilometers is 8,000 steps?

8,000 sounds a lot less than 10,000. But how many kilometers do you have to walk? The answer is approximately 5 kilometers. For tall people with long legs, it might be a bit more, and for shorter people, a bit less. If you want to know it precisely in meters, use this handy calculator.

Does cycling count too?

Are you more of a cyclist than a walker? No problem! 10 minutes of cycling is equivalent to 1,500 steps. If you cycle to and from work for 20 minutes each day, you've already covered 6,000 'steps.'

Tips to reach 8,000 steps

It can be challenging to get enough steps every day, especially when working from home. Fortunately, with some simple adjustments, you can go a long way. Here are some tips:

1. Make it a habit to walk during or after lunch. It's a nice distraction, a breath of fresh air, and a great way to get plenty of steps!
2. Going to work or catching the train? Grab your bike! It's better for the environment than driving, saves money, and also contributes to (a large part of) your daily steps.
3. If you have to use the car, park it far away, so you still have to walk a bit to the entrance.
4. Forget the elevator. Take the stairs. Much healthier!
5. When a colleague asks if you want something to drink, it's better to walk to the kitchen yourself. Also, don't leave a pitcher there; walk to the kitchen for each drink.
6. Don't place a trash can next to your workspace. When you need to throw something away, it's better to stand up and take a few steps.
7. Have a question for a colleague? Instead of calling or emailing, walk over.
8. Making a phone call? Make it a habit to walk while talking. Good for your steps, and it also makes you more creative.
9. The "Ommetje" app from the Brain Foundation adds a fun competitive element to your daily walk. Challenge your colleagues and friends to move more, and you won't want to be left behind!