As a running coach for 16 years, I’ve seen firsthand how walking can transform fitness journeys.
Whether you’re a beginner or a seasoned athlete, walking is often the foundation of better health.
Like many of you, I understand the challenge of fitting exercise into a busy schedule.
Photo: Shutterstock. Design: Eat This, Not That!
When life gets hectic, finding time for 10,000 steps can seem impossible.
But over the years, I’ve developed strategies that make reaching this goal much more manageable.
Try these simple tricks to make your daily steps feel effortless.
Shutterstock
Establish a Routine
How to do it:Set a time of day for your walk.
If mornings work best, lay out your walking clothes and shoes the night before.
How often:Start small, but work up to 4 to 5 days/week.
Shutterstock
Adjustments:If you struggle with morning workouts, schedule your walk during lunch or in the evening.
Why it works:A properly fitting shoe will support the unique needs of your feet.
Adjustments:Wear the shoes around the house before walking outside to ensure they feel good.
Shutterstock
Common mistakes:Choosing a shoe based on looks rather than how it supports your feet and body mechanics.
How often:Practice this for every walk.
Why it works:Proper hydration and fuel will help prevent fatigue and promote recovery.
Shutterstock
Adjustments:Listen to your body.
A little dehydration can sneak up on you and leave you feeling sluggish.
How often:Start small, but build up to 4 to 5 times/week.
Shutterstock
Why it works:A purposeful walk will allow you to increase your heart rate to maximize health benefits.
How often:Use as needed, but don’t become reliantstay present and enjoy your surroundings.
Why it works:Music or other audio can make the time pass faster and enhance motivation.
Shutterstock
Adjustments:Alternate audio days and non-audio days.
Common mistakes:Underestimating the power of a silent walk.
Consider keeping a journal to track your progress.
Shutterstock
How often:Adjust daily based on how you feel.
How to do it:Aim for consistency, but don’t stress over occasional missed days.
Common mistakes:Feeling guilty for a missed walk and then allowing one day to turn into several.
Shutterstock
Focus on consistency for maximum health benefits.
How often:As often as needed to keep you engaged in the routine and your goals.
The simple change of exploring a new trail can reignite excitement.
Choose a time where you have the least amount of roadblocks.
Get a gait analysis and proper shoe fit to make walking more enjoyable and prevent injury.
Use music or podcasts as needed.
Mix up your routes and join friends or a walking group for accountability.
Hydration helps maintain energy levels and prevent fatigue, especially in warm weather or longer walks.
Walking isn’t just good for you physically, but mentally too.
Many people find that regular walks reduce stress, clear their thoughts, and even boost creativity.
Some of my best ideas come to me during quiet exercise in nature.
Motivation may also increase as walking becomes more manageable and part of a daily routine.
Advice for Beginners
Start small and build graduallydon’t venture to hit 10,000 steps overnight.
Set a realistic routine that fits your lifestyle and adjust as needed.
Invest in good shoes from the start to prevent pain or injuries.
Stay flexibleif you miss a day, resume the next.
Most importantly, listen to your body and focus on consistency over perfection.
