Exercise is one of the best activities you can do for your physical and mental health, but it doesn’t mean hitting the gym.
Here are 7 ways experts recommend you can apply to motivate walking exercise every day.
Walking combined with photography
Mike Julom, coach and founder of Thisiswhyimfit (USA) sports coaching and consulting service, says that turning a walk into a “photo tour” is an ideal way to stay motivated.
“In the digital age, many people like to capture unique or beautiful moments with their phones or cameras,” he said. Set a goal of taking at least one interesting photo each time you walk, you are more excited to observe and pay attention to the space around you. This practice helps foster creativity, curiosity and encourages consistent physical activity.
Julom adds that spending time looking for something worth photographing every day can also promote a sense of appreciation for the beauty in the environment. The New York Times calls these “staggering steps” and says they lead to higher levels of happiness and physical health.
Combining natural exploration
Walking in nature has more benefits than walking in an urban environment. More and more studies are showing beneficial health effects such as reducing stress and promoting healing when exposed to nature.
Exploring the natural environment, even learning about the local fauna, can turn your daily hikes into a learning journey, says Julom. “This method also encourages individuals to explore routes and areas to diversify their knowledge. This adds variety to the walking routine, making it more interesting,” the expert said.
Choose the right time
Another way to motivate yourself to walk is to choose an ideal time. Cara Ponticello, a personal trainer, recommends going for a morning walk or dinner after eating when it’s cooler and quieter.
While choosing a convenient time to walk is a good idea, it’s also a good idea to choose a time that helps you create a sustainable daily routine. For example, if a lunch break is appropriate, schedule a walk at that time.
Buy new walking equipment
Ponticello recommends rewarding yourself with some new walking gear every once in a while to get excited about starting your daily walk.
“A good pair of supportive shoes or some fun athletic wear will keep you comfortable and motivated.”
Have you walked with
Many people prefer to walk alone, but others will find it more motivating to go with a friend or walking group. “Having a friend by your side not only makes commuting easier, but it also keeps you accountable to your habits,” says Ponticello.
Ronny Garcia, a sports coach, says that walking with friends makes you feel more interesting. “On the day you think to skip the walk, you’ll be more motivated to go because you don’t want to disappoint your friends,” Garcia added.
Set tangible goals and track progress
Paying attention to your step count is one way to give you a sense of purpose and motivation to walk. “Set a goal for a certain number of steps or distance you want to walk each day,” Garcia recommends.
While many people aim to take 10,000 steps a day, Garcia recommends starting with a small number of steps. “Set a goal of walking one kilometer a day, then gradually increase as stamina and enjoyment increase. Track progress, give yourself rewards and motivation,” he says.
Listen to podcasts, audiobooks, or music
If you plan to go it alone, Garcia recommends finding a fun activity you can indulge in to pass the time. Podcasts, audiobooks, or music are all options that can inspire.
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