10 Exercise Challenge Tips From a 15,000-Steps-a-Day Walker

Intrinsic motivation is great, but most of us also need a push from outside. In exercise challenges, that push usually comes from rewards and role models. This is the story of one such role model – Tanel, whose colleagues keep asking how he gets all those steps done – and the 10 exercise challenge tips he swears by.

At a Glance

• Who: Tanel, IT support at Nortal's Tallinn office
• Daily average: about 15,000 steps – despite a job that does not involve much moving
• Secret: a 6.5–9 km walk every morning before work, kept up for almost two years
• Company support: Nortal's YuMuuv challenges, with prizes for the winner and prize draws for everyone who reaches the minimum goal

Early Mornings Are the Key

Tanel walks every morning before going to the office – and not a short stroll. His loop is 6.5 to 9 kilometers, and in almost two years he has missed only one morning, when the weather made it impossible to go out.

For me, mornings work best. That's when I'm too tired to make an excuses not to go.

There hasn't been any shortage of motivation in the mornings, but sometimes the weather makes it harder. But I'm still going!

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Not Just a Challenge – a Habit

The weather is fickle all year round, so the right gear helps. Tanel even bought ice boots so that a strong habit would not be lost to a bad day. “I walk for myself, not for others. That has helped a lot.”

Holidays are no exception. “I have probably never seen so many sunrises as I did in Croatia. I went with the sun and when I came back others started to wake up.” On a later trip, his friends joined him – and got hooked on the beauty of the early morning too.

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Good for Body and Mind

“It's a time for myself – I put on my headphones and listen to podcasts or music.” Tanel says this daily time for himself has improved his mental wellbeing, and an hour outdoors every day has been good for his weight and physical health too.

There is a flip side, though. When he started, Tanel set himself the goal of winning his employer's activity challenge – and he did, averaging around 30,000 steps a day on top of a desk job. He admits that keeping that up long-term would not be healthy. Today, the habit itself is strong enough that challenges no longer push him to extremes. Curious where the limits are? Read about the realistic maximum of daily steps.

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How Nortal Supports Its Movers

Tanel values what his employer does. “Just the fact that YuMuuv has been brought to us makes me feel good. And it's good to see a lot of others moving. In the office, too, activity has become a constant theme thanks to YuMuuv.”

Nortal is generous with prizes, too: gift cards go both to the winner and to two or three people drawn from everyone who reaches the minimum target. Read more in our case study on how Nortal uses walking challenges to increase engagement.

10 Exercise Challenge Tips From Tanel

1. 1. Find a Time That Suits You

Not everyone wants to walk 6–9 km at sunrise. Maybe a lunch break, an evening walk or several short bursts during the day work better for you.

2. 2. Get the Right Gear

Some days the weather is simply against you. Indoor workouts are fine, but if you want to be outdoors every day, prepare for all weather.

3. 3. Combine Activities

Walk during meetings, listen to audiobooks and podcasts or call loved ones on the move. Here is how walking meetings work for our team.

4. 4. Be Consistent

Habit is stronger than motivation. On the days motivation is missing, consistency keeps you moving.

5. 5. Know Your Limits

People have very different limits. Comparing yourself with others can lead to injury – or keep you below your own potential.

6. 6. Bring Company Along

Time alone is valuable, but walking with family and friends sometimes makes it easier.

7. 7. Find What Works for You

The best exercise is the one you actually enjoy doing.

8. 8. Be a Role Model

On a low-motivation day, think of how many others move because you do.

9. 9. Challenge Yourself Now and Then

Appetite comes with eating. A little extra challenge from time to time brings new sparkle to your routine.

10. 10. Remember You Are Doing It for Yourself

Only you can look after your mental and physical health – and exercise is one of the best ways to do both at once.

Looking for more inspiration? See 25 corporate fitness challenge ideas or how a walking challenge changed Rita's life at Synlab.

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