10 Easy Ways to Build a Daily Walking Habit

The easiest way to build a walking habit is to fold walking into things you already do, like errands, meals, time with friends and even phone calls. In another post, I shared studies that highlight the incredible benefits of walking, and my guide to walking for seniors covers how much to aim for. But I understand that starting a new habit can be challenging, especially if you're not used to it. Here are 10 practical strategies to help you get started with walking:

1. Walk with Purpose

• Errands on foot: Walk to the grocery store, post office, or pharmacy instead of driving.
• Park farther away: When driving is necessary, park at the far end of the lot to add extra steps.

2. Set a Walking Routine

• Morning walks: Start the day with a 15–30 minute walk around the neighborhood or a local park.
• Post-meal walks: Take a short walk after meals, especially after dinner, to aid digestion, reduce blood sugar levels, and improve metabolism. (Here's more on how a walk after eating helps avoid blood sugar spikes.)

3. Incorporate Social Walking

• Walking groups: Join or form a walking group with friends or neighbors. Socializing while walking can make it more enjoyable, and the same goes for exercising in a small group training class.
• Walk with family: Schedule regular walks with family members or grandchildren to make it a fun, shared activity.

4. Use Technology

• Step counters: Use a pedometer, smartwatch, or fitness app to track steps and set daily step goals (e.g., 5,000 or 10,000 steps).
• Challenge yourself: Set a weekly goal and gradually increase your step count over time.

5. Break It into Short Walks

• Mini walks: If long walks seem difficult, break them into 10-minute increments spread throughout the day.
• Stair walks: If safe and comfortable, take the stairs instead of the elevator to add more walking into daily routines. Ready for more? Try this stair climbing workout.

6. Make Walking Enjoyable

• Change routes: Vary the routes you walk to keep things interesting. Try scenic paths or explore different parts of your neighborhood.
• Walk to a destination: Walk to a café, park, or local landmark to make it a purposeful and enjoyable activity.

7. Add Walking into Daily Activities

• Walk during TV: Walk in place or around the room during commercial breaks or while watching TV.
• Phone walking: Walk around the house or outside when talking on the phone.
• Indoor walking: In bad weather, malls or community centers often have safe, indoor spaces for walking.

8. Walk Your Pet

If you have a dog, regular walks are a great way to stay active and establish a routine.

9. Incorporate Nature

Outdoor walking: Walk in parks, by lakes, or in nature reserves. The natural environment can enhance relaxation and reduce stress.

10. Walk for Charity or Events

Participate in charity walks or community events where walking is involved. It can be motivating and give a sense of accomplishment.

How Do You Make Walking Feel Like Less of a Chore?

Make it part of your day instead of one more thing on your to-do list. By incorporating walking into your daily routine, you can meet your recommended activity levels without it feeling like a chore. And if you're wondering whether walking alone is enough exercise, I dig into that in is walking enough?

How Can You Track Your Walking Without Buying Anything?

Use a free fitness app on the phone you already have. There are many different fitness apps available to easily track walking. There are free versions available for each of the following apps:

• Google Fit
• Apple Health
• Pacer
• Map My Walk
• Strava
• Steps App
• Walk Meter

I have not personally used all of these apps but I do have experience with Strava and Walk Meter! Both offer simple ways to track.