You know the routine. You fight the morning traffic, reach your desk, open your laptop — and before you know it, it is already 6pm. Lunch was eaten at the desk, meetings were back-to-back, and the most intense movement of the day may have been rushing for the lift before the doors closed.
For many office workers, the problem is not a lack of knowledge about exercise. It is that modern working life makes sitting easy and movement easy to postpone. The good news is that being active does not have to mean a gym membership, expensive equipment or waking up at 5am. Physical activity can be built into the day, one small decision at a time.
Malaysia’s inactivity challenge is real
The National Health and Morbidity Survey (NHMS) 2023 found that 29.9% of Malaysian adults were physically inactive, while 49.9% reported sedentary behaviour. That means the challenge is not simply getting people to exercise harder; it is also about reducing long periods of sitting and making movement a normal part of everyday life.
This is closely aligned with the World Health Organization (WHO) message that every move counts. For adults, WHO recommends at least 150–300 minutes of moderate-intensity aerobic physical activity a week, or at least 75–150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination throughout the week. Muscle-strengthening activities should also be included on at least two days a week. Importantly, WHO emphasises that doing some physical activity is better than doing none, and people who are inactive should start with small amounts and gradually build up.
So, where do 10,000 steps fit in?
10,000 steps can be a useful personal target — and it has a long history in Malaysia’s public health messaging through the Ministry of Health’s Berjalan 10,000 Langkah initiative. But it should not be treated as a magic number that everyone must reach every day to be healthy.
Think of 10,000 steps as a goal to work towards, not a pass-or-fail test. If you currently take very few steps, adding 1,000 more than your usual routine is already a meaningful change. The priority is to move more, sit less and gradually build a routine you can maintain.
Start small — and make movement part of your working day
If you are starting from a very inactive routine, try 10–15 minutes of purposeful walking or other movement and gradually increase the amount over time. You do not need to complete your activity in one session. Short bouts of movement throughout the day can help you accumulate more activity and break up long periods of sitting.
6 easy ways to add more movement at work
- Take the stairs when practical. Start with one or two floors instead of automatically taking the lift. Build up according to your fitness and comfort.
- Walk during phone calls. If the call does not require you to sit at your computer, stand up or walk around safely while you talk.
- Break up long sitting periods with X-Break. After a long meeting or focused task, take a short movement break. X-Break is a short exercise or stretching activity performed for a short period (2 to 5 minutes) in the workplace or study space and carried out during working or school hours. Encourage a simple walk to get water, stretch, or simply move around before returning to work.
- Walk for nearby errands. If a shop, café or lunch spot is within a safe walking distance, consider walking instead of ordering delivery or driving.
- Park a little further away. When practical and safe, choosing a slightly more distant parking spot adds a few minutes of walking to your day.
- Turn meetings into movement opportunities. For suitable one-to-one discussions, consider a short walking meeting. A few minutes of movement can be better than another meeting spent entirely seated.
Make it easier to stick with
Behaviour change becomes easier when the healthier choice is also the easier choice. Put a reminder on your phone or computer to stand and move periodically. Keep walking shoes or comfortable footwear accessible. Invite a colleague to join you for a walking break or lunch walk. And instead of trying to beat an unrealistic target immediately, focus on doing a little more than you did yesterday.
Most importantly, do not think of physical activity only as 'exercise'. Walking to work, taking the stairs, moving around the office, cycling for transport, doing household tasks and participating in sport or recreation all contribute to an active lifestyle.
This is the spirit of Agenda Nasional Malaysia Sihat
The Ministry of Health’s Agenda Nasional Malaysia Sihat (ANMS) places emphasis on building a culture of healthy living and strengthening health ownership through a whole-of-nation approach. Bulan Malaysia Sihat Sejahtera (BMSS) is one of the platforms that brings this approach to communities, workplaces, educational institutions and other settings.
For physical activity, the message is simple: we should make active living part of normal life rather than something that only happens during a scheduled workout. The aim is not perfection. It is to create more opportunities to move, reduce sedentary time and make healthier behaviour easier to sustain.
Join the BMSS celebration
Want a little extra motivation? The Sambutan Bulan Malaysia Sihat Sejahtera Peringkat Kebangsaan 2026 provides an opportunity for Malaysians to discover practical ways to live healthier and more actively – with family, friends and colleagues.
That’s not all! You can also take on the Cabaran Langkah Sihat BMSS 2026 with BookDoc, a nationwide physical challenge with prizes worth up to RM26,000 to be won. Whether you hit the gym every week or haven’t exercised in years, you don’t need to be a fitness expert to join. Even better, rope in your friends, family and colleagues to make it more enjoyable!
Your next move can start today
You do not need to overhaul your lifestyle by Monday. Start with your next decision: take the stairs, walk during your next phone call, get up after a long period of sitting, or take a short walk during lunch.
Then do it again tomorrow.
Because an active lifestyle is not built from one big workout. It is built from the small movements you choose, day after day.
