How to Make Your Own Daily Walk Commitment
I recently wrote a post about the commitment I made to myself in 2020: to go for an outdoor walk, every single day — rain or shine — for a minimum of 30 minutes. With a few bumps (and broken toes) along the way, I more or less succeeded at this goal! If you missed it, you can check it out here.
I hope I didn’t share it in vain; I want my struggles and triumphs to show that we’re all just humans, imperfectly living in an imperfect world, navigating one challenge at a time and trying to make it all work. I struggled at the mid-year mark but got back on the horse and didn’t shame myself (too much) for getting off track.
Has this ever happened to you? You make a goal (New Year’s-related or not) and do great for a while, but slowly taper off and wonder how you lost sight of the prize? My guess is yes.
One way you can do right by your body and mind while learning to keep commitments to yourself is by developing your own walking habit.
Why with all the walk-talk?
Well, for one, I’m obsessed with it. So there’s that.
But really there are a ton of benefits:
It can be broken down into bite-sized increments or scheduled on your own time.
You don’t have to do a 30-minute minimum. If you work a lot of hours, have a family, or any other schedule constraints, you can start with 15 or 20 minutes. Even getting in small walks in five-minute chunks can work — add that up and you’ve got yourself a workout.
Walking is the human body’s favorite activity.
Low-level aerobics, AKA walking, are what our bodies are physically designed for. Running is great, sure, but running isn’t for everyone. In fact, the majority of people don’t enjoy it. Why? Because we’re not meant to run continuously for miles-on-end. The ability to run had adaptive purposes for our ancestors, like escaping a predator or environmental threat. Run for 5-10 minutes, tops, and it’s over. Not multiple miles for multiple hours. Walking, on the other hand, is something our species has been doing all-day-every-day — to forage for food, to travel with the tribe, to spend time with children. Our genes are meant for this. Embrace it!
It helps maintain healthy joints and lean muscle mass.
Move it or lose it. You might’ve heard this before — ask any physical therapist, it’s basically true. If you don’t use your body, the ability to use it starts to degrade with time. Walking every day is a great way to keep those joints and muscles responsive and healthy. Not only that, but it’s good for the heart and can stimulate the burning of body fat!
It can be mentally therapeutic.
Both being outdoors in nature (even in your neighborhood) and methodical walking can be calming for the central nervous system. Take some deep belly breaths while you do it and you’ll find that zen!
It gives you “me” time, a workout, and an opportunity to unplug — all in one.
It can be hard for busy adults (especially with kids) to find any time for themselves. You can bring the kids, have them bike, or throw them in the stroller (if they’re still young enough). Or just leave them with your partner at home.
Can’t prioritize a set-aside time for the gym or a workout? This is a great way to get movement in. You can bring hand or wrist weights, speedwalk, or stop at certain intervals to do some bodyweight squats or lunges. No, you won’t look nuts — if anything, those who see you doing this will either be jealous or inspired.
Added bonus — it’s difficult to mindlessly scroll on social media or email when you need to watch out for your surroundings. Walking outdoors is a great way to break the tech addiction and unplug. (I personally use these walks for education or phone calls — which I do not count as staying “plugged in.” These are good for my mental health and keep me either always learning, or always connecting to my loved ones.)
So how should you get started on making walking a habit?
New habits are always difficult to form, especially when they involve shifting your time or priorities around. We are creatures of habit and things that disrupt our normal routine and shake up expectations can take some time to become permanent. And, best part, is there is no pressure to actually MAKE it permanent. Just start with one day, then two. Here are some strategies for making it stick:
Determine if there are specific times that absolutely won’t work for you.
This prevents having to troubleshoot it later on when it feels overwhelming. Busy at work during the day but have to be with the kids from 3-7? Try before work, on your lunch break, or after the kids are asleep.
Pick your walking location, route, or direction ahead of time. Or… don’t, if the novelty keeps you interested.
Sometimes decision fatigue about where to start can be enough to keep you from going — like whether to walk in your neighborhood, go to a park, avoid certain areas, etc. Others thrive on making these decisions in the moment — just do what works best for you and your motivation.
If you haven’t gotten moving in a while, start low and slow.
This is the advice I’m always giving my clients, about anything. If taking on a daily walking habit is a lot more than you’ve been doing recently, don’t push it — by this I mean don’t walk too long or too far, and don’t try to powerwalk. Meet yourself where you are and build up over time.
Make sure you’re dressed for the weather — check your weather app ahead of time.
I can’t tell you how many times I DIDN’T take my own advice and got caught in a rainstorm very far from home. Now I always check the temp, wind, and potential precipitation. This might mean wearing extra layers, tall socks, earmuffs, or bringing an umbrella.
In the summer, I also check for humidity and air quality levels, and try to avoid walking in direct sunlight. (Disclaimer: sunlight is NECESSARY for vitamin D metabolism, but if you’re not used to being that much sun, either avoid high noon times, wear safe sunscreen, or walk in areas with a lot of tree cover for shade.) A good way to get the benefits of sunlight without the risks is to break up your walks into smaller increments and wear short-sleeves/no sleeves and shorts. The more sunlight on your legs and arms = better absorption! The shorter time = less risk!
Treat yourself to clothes or shoes that are conducive to keeping the habit going.
I have certain leggings, shorts, and shirts that I enjoy wearing specifically for walks. I can easily reuse them a couple times because it’s only a short period of time and I don’t sweat (much). I look forward to putting them on and getting out there. If this means you buy yourself something new to stay motivated, do it!
Keep your walking shoes and your favorite walking clothes out and in sight for visual cues.
Set reminders on your phone if you’re likely to forget.
Track your progress — not only how many days you walk, but total steps, time, speed, and distance!
Some people swear by their wearables (Apple Watch, FitBit, etc.) — if you have one and you love using this to stay on track, KEEP DOING IT! I personally don’t have one but I do track time, speed, and distance with an app on my phone. I start the tracking when I begin the walk and end it when I get home, never looking at it in-between. But sometimes these metrics can be really helpful to show you — literally — how far you’ve come.
You can create a calendar or use an existing one to literally check off the days you walk — seeing your streak can keep you coming back every day.
Add some flavor — music, podcasts, brainstorming, etc.
Some people love working out to music. Some people love listening to their favorite podcasts and daydreaming. Some people do their best brainstorming (for work, creativity, etc.) while they walk. Some folks even love walking meditation — pick your flavor!
Buy yourself quality earbuds or headphones and an arm- or wristband that holds your phone.
That way you an go hands-free and not think twice about having to carry a ton of stuff.
Worried about safety? There are defense sprays and knives that can be carried easily or hands-free.
Need to bring other stuff with you in general? I heard fanny packs are back in style… seriously.
Invite someone to join you.
Nothing gets habits to stick like accountability — especially movement habits. Whether it’s your partner, your kids, a neighbor, a friend… invite someone to invest time and effort in their health too! (This can be difficult at times to coordinate schedules, but even if it’s only once a week on Saturday afternoons or something, it’s better than nothing, and certainly switches it up a bit!)
Get a dog. :)
TL;DR
Walking has a ton of benefits and can be made easy if you start implementing a few habit hacks. Not everyone is the same, so pick and choose what works for you.
What have you tried? Are there any ideas here that are new to you? Let me know in the comments or tag me in your posts on social media!
I’ll see you on the sidewalk!