Walking: My Non-Negotiable

My daily walks are a “non-negotiable” in my daily life. What is a non-negotiable? It’s something that I must do, I build it in, and I don’t allow my inner dialogue to talk myself out of it.

This wasn’t always the case though…

Old Kristen would think, You don’t have time to go on a walk.

New Kristen tells herself, A walk is an important part of my day so I make time to do it. 

Old Kristen would complain, It’s too cold out. It’s too cloudy. It’s not warm enough.

New Kristen prepares, Put your thermal pants on and layer up. Grab your coat, gloves, hat, and get yourself out the door.

Old Kristen would think, Walking doesn’t do anything for me. I should go to the gym for a cardio workout.

New Kristen knows with confidence, Walking is one of the best things I can do for myself. I can move my body without hurting my joints. I can increase my heartrate enough for a healthy heart. And I keep my body in motion each day. I don’t need a gym, I just need to get out the door.

I look forward to my daily walk and have found that walking first thing in the morning provides benefits all day long.

When I began my wellness journey, I was only taking short walks with the dog out of necessity-- because surprise, my daughter stopped taking the dog out a few months after we got her…any parent would tell me that I should have seen that coming. My short, 5 minute walks with the dog were not pleasant. I was already exhausted, tired from long days at work, and had no patience to walk outside when I had lists of things to accomplish.

My daily self-care practice

But now, walking is a part of my daily routine and an important self-care practice. My morning walks provide mental clarity and help me feel strong and agile. (Our dog also loves to head out the door first thing in the morning.)

When I learned about the benefits of walking, I started to incorporate more of them. I also replaced my intense cardio workouts at the gym for a brisk walk that increased my heart rate over a longer period of time.

How did I change my habits?

First, I stopped listening to the excuses I made for not going on a walk, and instead, I started to create reasons for going on walks. I told myself, A body in motion stays in motion. 

Then, I created morning habits that lead to me actually getting my walk accomplished. Habit stacking helps with this: before going to bed, I lay out my walking clothes next to my sink so that I can change into them in the morning. I already brush my teeth (current habit) and put on clothes before taking my children to school, so I make sure my walking clothes are set out for me to wear. That way, I’m already ready to head out the door as soon as I get home from taking my children to school.

My morning walks are usually 20-30 minutes long…just enough to start the day off feeling energized and reaping the benefits of fresh air. I add in another 1-2 walks throughout the day: sometimes it’s a lunch-time walk or I build one in right before I pick up the kids from school, and then I usually end the evening with a walk around sunset. Most days, my flexible work schedule allows for multiple walks, but when I know that I have back-to-back meetings all day or I am working outside of the house, a morning and evening walk help me start and end my day by prioritizing my health and keeping my body in motion. 

But I’ll be honest, sometimes when the midwest weather is not ideal or I have a long list to accomplish for work, my brain tries to tell me to stay cozy inside my house and skip my walk. When that occurs, I shut down those thoughts, tell myself, My morning walk is important to me, my health, and my productivity, and get my butt out the door. And when winter weather is severe, there’s always the walking pad in our basement waiting for me.

How can you change your habits?

1. Set Clear Intentions

• Decide on a time of day that works best for you to walk regularly. For many, mornings work well because it sets a positive tone for the day.

• Write down your commitment to walking and the reasons why it’s important to you. This will help solidify your intentions and keep you motivated.

2. Start Small

• If you’re new to walking regularly, start with short, manageable walks. Even a 5-10 minute walk can be beneficial and will help you establish the habit without feeling overwhelmed.

3. Prepare the Night Before

• Lay out your walking clothes and shoes the night before. This simple step can make it easier to get ready and out the door without hesitation in the morning.

4. Habit Stacking

• Incorporate walking into your existing routines. For example, if you have a habit of drinking coffee every morning, make it a point to take a short walk right after your coffee. By stacking the new habit onto an existing one, it becomes easier to remember and maintain.

5. Make it Enjoyable

• Choose routes that you enjoy. Whether it’s a scenic park, a quiet neighborhood, or a path along the water, pick places that make you look forward to your walks.

• Listen to music, podcasts, or audiobooks. This can make your walks more enjoyable and give you something to look forward to.

6. Track Your Progress

• Use a journal or an app to track your walking. Seeing your progress can be incredibly motivating and can help you stay committed to your new habit.

7. Set Reminders

• Use reminders on your phone or calendar to prompt you to take your walk. These gentle nudges can be especially helpful in the beginning as you’re establishing the habit.

8. Stay Flexible

• Be adaptable with your walking schedule. If your mornings are too hectic, try walking during lunch breaks or in the evening. The key is to find times that consistently work for you.

9. Prepare for Weather

• Have a plan for different weather conditions. For colder days, dress in layers and have the appropriate gear like thermal pants, gloves, and hats ready. For rainy days, consider an indoor alternative like a treadmill or a walking pad.

10. Join a Walking Group

• Walking with others can make the activity more enjoyable and provide additional motivation. Look for local walking groups or invite friends or family to join you.

11. Focus on the Benefits

• Remind yourself of the benefits of walking, such as improved mood, increased energy levels, and better overall health. This can help you stay motivated, especially on days when you feel less inclined to walk.

12. Be Kind to Yourself

• If you miss a walk, don’t be too hard on yourself. Just get back on track later that day or the following day. The goal is consistency over time, not perfection.

By incorporating these steps, you can make walking a regular, non-negotiable part of your daily routine, just like I did. Now, get moving and happy walking!