Compared to HIIT workouts or training for a marathon, walking seems like a fairly straightforward activity that should require little planning or motivation. However, any healthy routine, no matter how simple, calls for some forethought if you hope to stick to it. If you’re trying to start walking more, here are some tips for building a habit that will last.

Walk first thing in the morning

Starting the day with a cup of coffee is a morning ritual for many, but taking a walk outdoors and breathing in fresh air can have the same effect!

BBC science program host Dr. Michael Mosley shares, "Going for a walk in the morning and getting more exposure to natural light helps reduce the production of melatonin, the sleep hormone, making you feel more alert and energized during the day."¹

If you don't have time for a leisurely morning stroll, consider incorporating walking into your commute. For example, get off the bus a couple of stops earlier, or park your car a few blocks away to add some extra steps to your day. Once you've unlocked a new commuting route, treat yourself to a cup of coffee or your favorite drink as a reward for completing your small daily mission. Start your day with a positive mindset and enjoy the little victories!

Combine walking with something you enjoy habitually

So you’ve got a morning routine that gets you on your feet right after you wake. Excellent! Now you just need to keep doing it almost every day for the rest of your life. Of course, if that’s how you look at your walking habit, you’re not likely to make it past your first week of your new habit. Therefore, you absolutely must frame your walking routine as a “walking and…” situation.

The key is to pair your walking routine with something you’re looking forward to, such as the next episode of your favorite podcast. Need some inspiration? Here are some quick reads that might help:

• Listen While You Walk: The best apps to keep you moving
• The Walking Bored: How to make solo walks less dull

Monitor your progress

To continue any habit over the long term, it’s important that you actually know how you’re doing. Perhaps you thought you only skipped one morning walk last week, but in fact you gave in to the temptation of a quick caffeine fix on three occasions. Keep yourself honest by using your smart watch or mobile device as a pedometer to track your steps so you can have a realistic idea of how much you’re actually walking.

Once you understand your baseline, try to increase your total steps by no more than 5-10% per week. If you’re only walking 2,000 steps a day right now, ambitiously deciding to hit 10,000 steps a day is a recipe for failure!

Turn walking into playing

Walkr is an app that combines a pedometer with a fun galaxy exploration game. By automatically tracking your steps, it keeps a record of the calories you burn each day! Explore the captivating galaxy while achieving your fitness goals. Find the method that works best for you and turn walking into something you look forward to!