Wherever you are in the world – whether you’re enjoying the start of spring or still waiting for winter to fade away – going for a walk each day could be one of the most effective ways to improve your long-term health and wellbeing.
While walking might often be overlooked in favour of other workouts, it does come with some significant health benefits.
Indeed, Better Health reveals that carrying your own weight as you walk – known as “weight-bearing exercise” – could:
- Improve heart and lung fitness
- Reduce your risk of heart disease and stroke
- Improve management of high blood pressure, cholesterol, and diabetes
- Result in stronger bones and improved balance
- Increase muscle strength
- Reduce body fat.
Even 30 minutes of brisk walking each day could make a considerable difference.
Of course, while this might sound simple at first glance, you may struggle to find the time or willpower when life is especially busy.
So, if you’re looking for ways to move more in your daily life, continue reading to discover five simple ways to introduce regular walking into your schedule, and make it something you look forward to.
1. Set yourself goals
As is the case with most lifestyle changes, setting yourself goals is a helpful first step in walking more.
The British Heart Foundation recommends aiming for at least 10,000 steps a day, but this doesn’t have to be your starting point.
If this seems intimidating, you could try breaking it down, aiming for 30 minutes a day, then tracking how many steps that roughly adds up to.
Using a pedometer or smartphone app could help you stay aware of your daily movement, too. Then, as your fitness builds and walking becomes part of your routine, you can increase your milestone targets piecemeal.
2. Reward yourself
It’s often much easier to maintain your motivation when you have something to work towards and look forward to.
So, you may want to reward yourself when you reach your walking goal for the week. For instance, this could be something small, such as an afternoon coffee at your favourite café, or something bigger, like a new pair of walking shoes or headphones after a month of effort.
When you know there’s something special at the end of your goals, you might find it far simpler to get out and move, especially on the days you’re tempted to stay on the couch.
3. Walk with a friend
While walking can be incredibly relaxing on your own, sharing the experience could make it more enjoyable.
Indeed, if you have a friend, partner, or even neighbour who wants to get more active, you could suggest scheduling regular walks with them. Not only could this mean that you benefit physically, but it’s also a fantastic way to catch up with someone.
Your friend or family member could even act as an “accountability buddy”, keeping you motivated to get your steps in.
You already have the ideal walking companion if you're a dog owner. Watching your four-legged friend explore new sights and smells can make even familiar routes seem exciting, and spending time outdoors with animals can increase your dopamine and serotonin levels, helping you feel calmer and happier.
4. Explore new routes
Speaking of familiar routes, you might want to look for new opportunities to explore different walking paths around your home. Variety is the spice of life, after all.
You could start by varying the streets you walk along, try a new local park, or head slightly further afield during the weekends to discover new hiking trails or coastal paths.
It might be prudent to vary the terrain you walk on, too. By including some gentle hills one week, and then uneven paths the next, you may increase the physical benefits of walking without having to pick up the pace.
5. Make it fun!
Perhaps the most important aspect of walking is that it’s fun, as this will mean you’re more likely to stick with it.
Listening to your favourite podcast, album, or audiobook during your walk could help pass the time more quickly.
Alternatively, your walk could be the ideal opportunity to practise mindfulness, soaking up nature and taking in the relative silence.
You may even benefit from taking photos along your route, as this could allow you to pause for a moment, take in a view, and enjoy the moment.
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