How to Start a Walking Routine You'll Actually Look Forward To
Some people genuinely love going for walks. They'll happily lace up their shoes and head out the door, even when they don't have anywhere particular to go. And then there are the rest of us.
If walking around the neighborhood sounds about as exciting as folding laundry, you've probably struggled with making it a part of your regular routine.
Yet, walking is one of the easiest ways to get more exercise, and it comes with some pretty impressive health benefits. The trick is finding a way to enjoy it, rather than treating it as another chore on your to-do list.
Why Walking Is Worth the Effort
You don't need an expensive gym membership or complicated workout routine to improve your health. According to the Mayo Clinic, regular brisk walking can help us:
Maintain a healthy weight
Improve cardiovascular fitness
Strengthen bones and muscles
Improve mood, memory, and sleep
Reduce the risk of certain chronic conditions
And you don't have to walk for an hour to start enjoying the benefits.
Even short walks count toward your weekly activity goals, especially when you gradually increase how often and how briskly you walk. The important thing is finding a routine you can stick with.
Start With a Walking Plan That Doesn't Feel Like a Punishment
If you already hate walking, committing to five miles a day isn't the best place to begin. Start small enough that getting outside doesn't seem like a major undertaking.
Here's a gentle four-week plan to get you moving:
Week 1: Walk for 10 minutes, three days this week. Choose an easy route and forget about your speed.
Week 2: Increase to 15 minutes, four days this week. Try a slightly different route to keep things interesting.
Week 3: Walk for 20 minutes, four days this week. Pick up your speed for a few minutes if you're comfortable.
Week 4: Aim for 25 - 30 minutes, five days this week. Keep a comfortable, brisk walking rhythm when possible.
There's no need to rush through the schedule. And, if a particular week seems difficult, repeat it until you're comfortable moving on. Starting from a very low activity level, even five minutes, is a perfectly reasonable beginning.
Give Yourself Something to Look Forward To
One of the easiest ways to make walking more enjoyable is to pair it with something you already love. Maybe there's an audiobook you've been meaning to finish or a podcast you never seem to have time for. Save it for your walks so heading out comes with a little entertainment.
You could also try:
Make a Walking Playlist: Fill it with songs that put you in a good mood.
Walk Somewhere Pretty: Choose a park, waterfront, or tree-lined street, rather than the same stretch of pavement every day.
Invite a Friend: A good conversation can make 30 minutes disappear surprisingly quickly.
Give Yourself a Destination: Walk to your favorite coffee shop or somewhere you've been meaning to visit.
Take Photos Along the Way: Look for seasonal changes or interesting things you might otherwise overlook.
Walking doesn't have to be about counting steps or watching the clock. Sometimes, it's simply a nice excuse to get out of the house.
Stop Making Every Walk a Workout
If you hate exercise, the idea of measuring every step probably isn't going to make walking any more appealing. Leave the fitness tracker at home. You might enjoy a leisurely stroll around the park one day and a faster walk the next. Both are opportunities to move your body.
Of course, brisk walking has more cardiovascular benefits than a very slow stroll. But, building a habit you enjoy is the starting point. And there's nothing wrong with stopping to admire a garden or sit on a bench for a few minutes. The walk still counts.
Make Walking Part of Your Normal Day
Once you've found a few ways to enjoy walking, try attaching it to something you already do. Perhaps you head out for 10 minutes after breakfast or take a short walk when you finish work. Keeping your walking shoes near the door can also make getting started easier.
And don't worry if you miss a day. One missed walk doesn't undo your progress, and there's no reason to make up for it with an exhausting trek the following morning. Over time, you may find yourself heading outside without having to talk yourself into it.
You Might Just Become a Walking Person
You don't have to fall in love with walking overnight. Maybe you'll always prefer a comfortable sofa and a good book to a long hike. That's perfectly fine. But, give yourself a few weeks to experiment with different routes and find little things that make the experience more enjoyable.
You just might discover that a walk with a new audiobook is a fabulous way to spend half an hour. And, one day, you may even look forward to putting on those walking shoes.
Looking for stories that inform and engage? From breaking headlines to fresh perspectives, WaveNewsToday has more to explore. Ride the wave of what’s next.