11 walking resolutions to make now

If getting in shape always seems like something you’ll start tomorrow (or January 1st), it’s time to change things up. These 11 walk Resolutions are easy to make and are habits that will give you a head start on reaching your fitness goals.

Instead of setting ambitious and often unreasonable goals, set a SMART goal. Work on increasing your walking time a time-limited objectivewhat can reduce your risk of disease, improve your mood and help you lose weight by create a calorie deficit. After a few weeks, you can increase two or three of your weekly walks to increase your step count even more. But no matter how far you run, the main thing is to stick to a daily exercise routine.

Walking is one of the best (and simplest) types of exercise you can do to help yourself. lose weight. However, to maintain your motivation, it is important to set a realistic weight loss goal. Ideally, you should have smaller goals that can be measured and limited in timewhich leads to a larger overall goal. Here are some tips to keep you on track:

• Focus on nutrition: Eat in a calorie deficit is important for weight lossbut you must also correctly Fuel Your Body for Exercise. Start by tracking your daily calorie intake with MyFitnessPal to notice trends and see where improvements can be made.
• Move your body daily: Try to find different forms of exercise that you enjoy and make it a goal to move your body every day. It doesn’t always have to be intense either… yoga And swimming are great low-impact additions to a walking routine. On days when you can’t go outside, a fast bodyweight circuit helps you build strength and achieve your goals.

To improve your fitness, you will need to have a plan. Instead of just heading out for a walk without a goal in mind, making a weekly walking plan can help you get the most out of each of your workouts. Including long walks, shorter interval sessionsand even a few strength training Or yoga sessions can make sure you include variety, work on your weaknesses, and keep things fun. It also provides a way to track your weekly mileage so you can compare each week to the next and continue to build your fitness while minimizing the risk of injury.

Chances are, things will happen from time to time that keep you from taking a walk outside. Whether it’s cold this winter or you have a busy schedule with the kids, setting up an indoor workout space is a great goal that can help you avoid skipping workouts. This can be as simple as a yoga mat and some hand weights or as complex as a dedicated space in the garage with a treadmill and walking training videos.

A dedicated training partner can be motivating and keep you on track on days when you don’t feel like exercising. Plus, it’s a great way to be social (and yes, you can even walk with a friend virtually). Consider joining a walking club or recruiting your spouse, best friend, or other family members. Bonus: your dog counts too.

Even though small goals add up over time, it’s always good to have a goal that pushes you beyond what you think you’re capable of, like a walk. From 10 km to the marathonthere is something for everyone.

If you want to improve your walking performance to increase your cadence and distance, or try walk with weights. You will need to strengthen muscle groups like the core And glutes which are usually neglected when walking. A resolution that focuses on yoga, bodyweight exercises at home Or hitting the weights in the gym twice a week helps you get into better walking shape and be in better overall health.

Not all of your walks need to be dedicated workouts. In fact, it’s all that short 10 minute walks it can end up making a big difference in your daily step count, calories burned, and overall health. As an added benefit, research shows that walking can also reduce the risk of cardiovascular diseases and help support your weight loss goals. Every two hours, make it a goal to get up and move around for at least 5 minutes.

While a dedicated walking routine can certainly have many physical benefits, it also provides psychological benefits this should not be discounted. Once or twice a week, make it a goal to get rid of distractions and instead focus on a more meditative experience while you walk. Bonus points if you explore more of nature during these walks.

One of the big problems with any fitness routine is boredom. Doing the same workout in the same place day after day can eventually become tedious and mentally challenging. That’s why it’s important to get out of the neighborhood and explore a new trail or park to stay fresh and keep your routine exciting. Although it’s not always possible, when you have a little extra time, try going somewhere you’ve never been before for your workout. Not only will it pass the time, but you’ll also get a great workout.

Even though walking is a low-impact activity, much of the ability to walk every day as you increase the distance and intensity is recover correctly. While stretching and joint pain from icing are certainly part of the equation, one of the most overlooked aspects of recovery is making sure you have enough energy. quality sleep every night. It is important to make a balanced diet part of your recovery plan and did you know that your nutrition can impact your sleep? If you don’t already, make sure to turn off your devices an hour before bed and get at least 7 to 8 hours of sleep each night.

Originally published December 2019, updated December 2025

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