5 ways to make walking a habit

Get tips to make taking regular walks a lifelong habit.

young woman and dog walk along bridge

Updated on March 5, 2024.

1. Schedule it. If you treat walking as an automatic "must" on your daily list—like brushing your teeth or taking your vitamins—then there's no debate about whether you will or won't do it. Before long, it'll be a rock-solid habit.

2. Get a buddy. Having a friend (human or furry) waiting for you to take a walk gets you out there day after day. Your walking "buddy" doesn't even have to be somebody you see. It can be a friend with whom you check in every day, by phone or online. If your friend doesn't get your daily "I just walked" message, he or she knows to give you a get-going reminder.

3. Add some fun. Dying to play a game on your smartphone? Head outdoors and think up words while you walk. Addicted to music? Listen to it only while you stride along. Whatever makes walking more fun for you, do it!

4. Keep track. Whether it's a walking log or a little notation in your calendar—it can work. That's because keeping track of your miles and goals increases your odds of sticking to your plan.

5. Reward yourself. Give yourself a walking goal of, say, 10 miles per week for a month, or 60 minutes a day for a week. If you're successful, treat yourself to a soothing bath, a good book, or a favorite TV show.

More On

Take baby steps to burn calories when you walk

video

Take baby steps to burn calories when you walk
Is walking your favorite workout? Vonda Wright, MD, shares a simple weight-loss trick to rev up your walk and really burn calories: Take baby steps.
Boost the planet's health—and your own

article

Boost the planet's health—and your own
Walking is helpful for both you and the environment.
The simple (and free!) way you can immediately improve your health

slideshow

The simple (and free!) way you can immediately improve your health
Lace 'em up and enjoy the many benefits of walking, including less stress, a lower risk of heart problems and much more.
3 Tips to Start Your Walking Workout

video

3 Tips to Start Your Walking Workout
Walking is an exercise to fight stress and lower your risk of cancer and diabetes. In this video, fitness expert Vonda Wright, MD, shares 3 tips to st...
6 ways to take your daily walk up a notch

video

6 ways to take your daily walk up a notch
The benefits of daily walking include weight loss, immunity boosts, easing joint pain and more. Here are ways to take your daily walk up a notch.