Whether you set out to walk for exercise or just for a change of scenery, it probably didn’t take long to notice how taking a walk can change the way you feel, both mentally and physically. In fact, you may be considering making intentional walks a regular part of your routine. Making the decision to start moving your body more is the easy part, but knowing how to get started? Well, that can be a little trickier. Here are 9 steps that may help.
Gear Up: Prepare for your walk by doing a quick gear check. Things to consider having are shoes with proper support—click HERE for a guide on how to find your perfect shoe, your phone and earbuds if you plan to dive into music, a fun audiobook or podcast, and if you’re gonna be out for a while, bring a water bottle and light snack with carbohydrates for energy.
Set Your Goal: This goal should be personal to you. It should be tough, but doable. Think about how many days you can walk each week, and how far you can walk each day. Multiply the distance by the number of days you'll walk in the month to get to your goal amount. For additional guidance, read How to Set a Goldilocks Goal HERE.
Write Down Your Why: Make an emotional connection to your walking goal! What is your WHY for starting a regular walking practice? How will completing your goals make you feel and how will your journey transform your life? Knowing your “why” will help you on those days when your motivation may be lacking.
Don’t Worry What Others Think: When starting something new, it’s not uncommon to put a little too much thought into how others will react. You might be wondering if they think you’re being silly, or even doubt your commitment. But, here's the thing. None of that matters. You're doing this for you. Not them. And you know that beginning a walking practice is exactly what you need to be doing right now. So tune out the voices in your head that are casting doubts and know that you are taking the right steps for you right now.
Start Slow: You may be enthusiastic to get going, but it’s important to take your time to build up your body’s strength and endurance as you start a new walking routine. Start your walks at a modest pace and distance and slowly add as you feel comfortable. Soon you’ll be able to walk longer distances and build in intervals to test out faster paces to take your fitness to the next level.
Track Your Progress: Little by little, your steps and miles will add up, which does a lot to help keep you going when you see all you are accomplishing. So, grab a notebook and pen, or use the 99 Walks app to track your walks. You’re sure to get a sense of satisfaction, and everyone should take some time to give themself a pat on the back for a job well done.
Change It Up: You probably don’t like to eat the same thing day after day, so don’t fall into a rut with your walks. Change up your routes from time to time, and even the time of day you walk, so you can keep things fresh and interesting. It will help you keep moving when you get to see something new.
Give Yourself Some Grace: Life gets in the way. Busy schedules, illnesses and injuries can set you back, but don’t let these obstacles derail you. Take a deep breath, listen to your body and allow yourself to rest and recover, and focus on gratitude. Start the day thinking about what you can do, not what you can't, and celebrate that win.
Find a Supportive Community: Having friends or family on your side to cheer you on can make all the difference. Whether you have someone to walk with you or even someone to reach out to when you need some encouragement, having that community who believes in you can make all the difference. If you’re looking for the most supportive group to connect with, join the 99 Walks Facebook group HERE.
Remember, this is your journey and the most important step is for you to simply start—it truly is progress over perfection. Use these tips as a guideline to lead you down a path to not only success, but also a happier, healthier life. Happy walking!
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