Getting Motivated to Walk

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity over a week. The Mayo Clinic has this advice to get started walking:

Remember it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes. Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

• • Set yourself up for success. Start with a simple goal, such as, “I’ll take a 5- or 10-minute walk during my lunch break.” When your 5- or 10-minute walk becomes a habit, set a new goal, such as, “I’ll walk for 20 minutes after work.” Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
  • Make walking enjoyable. If you don’t like walking alone, ask a friend or neighbor to join you. If you’re energized by groups, join a health club or walking group. You might like listening to music while you walk.
  • Vary your routine. If you walk outdoors, plan several different routes for variety. If you’re walking alone, tell someone which route you’re taking. Walk in safe, well-lit locations.
  • Take missed days in stride. If you find yourself skipping your daily walks, don’t give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.

Walking a little quicker – or further – can increase the benefits of your stroll.