Rest Day Walking Playlist
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Summer is a great time for getting outside and enjoying a walk. The sun is shining, the days are long, and the weather is warm (okay…often hot). But, if you’ve got kids home for summer break, it’s also…crazy. Personally, my summer is constantly changing. Each week brings a new schedule, a new routine, a new challenge—and new obstacles in my attempts to get through my weekly responsibilities.
While on a summer road trip a while back, I was talking with my daughter about playlists, and she told me that I needed to have a rest day playlist—one with fun songs as an easier pace. And what better time to enjoy an easy walk than during the summer, when life is frantic enough already? So, for this playlist, I went through my list of warm-up and cool-down songs—the ones that are fun and easy-going and perfect for those days when you just need to walk away the crazy.
A little more about the playlist:
I’ve included a number of different ways to listen. I’ve got YouTube videos posted below. If you want to download the MP3, I’ve also got links to find them on Amazon. Or you can listen to the whole thing by playing the Spotify playlist.
For each song in this playlist, I’ve listed the beats per minute, the pace (in minutes per mile) that you’ll be walking if you’re walking to the beat, and the number of steps that you’ll take during the song if you keep up that pace. Today we’re taking it easy, but we’ll still build up gradually and end with a cool-down track. You’re totally allowed to dance and sing your way through this playlist, too (in fact, it’s almost guaranteed). If you follow the pace of each song, you’ll be over 4,300 steps (or around 2.25 miles) by the time you reach the end. If you’re looking for more steps, feel free to play it again—or move on to another one of my playlists. You can find them all on the Playlists page.
1) “Hey Ya” by Outkast
As I was going through my list of songs for this playlist, I made a point of picking a whole lot of fun songs—the kind that will make you want to sing along…that might put a little extra bounce in your step (or, in the case of this song, make you shake it like a Polaroid picture). So get ready for a whole lot of fun on today’s walk!
Find it on Amazon
Beats per Minute: 80
Pace: 25:00
Steps: 313
2) “Take On Me” – a-ha
There’s just something so…peppy…about this ‘80s classic. It always makes me smile when I hear it—and though it may not have a fast pace for your hard-core speed walk, it’s just the kind of song that will make your walk fun.
Beats per Minute: 84
Pace: 23:49
Steps: 315
3) “Good Morning” – Max Frost
This track is one of those songs that I often reach for when I’m starting another day in the middle of an incredibly challenging week (Month? Season? Year?). It’s a great reminder that each day is an opportunity to start fresh.
Beats per Minute: 89
Pace: 22:28
Steps: 228
4) “Can’t Stop” – Red Hot Chili Peppers
There are definitely those days—especially in the middle of a hectic summer—when you just want to sit down, lock the door, and just…call it quits. But this song will remind you to get up and keep moving.
Find it on Amazon
Beats per Minute: 91
Pace: 21:59
Steps: 408
5) “No Scrubs” – TLC
Is it possible to listen to this song and not sing along? I’m really not sure. But you can try…if you dare. Let me know how it works out for you.
Beats per Minute: 93
Pace: 21:30
Steps: 332
6) “You Gotta Be” – Des’ree
I feel like this is another one of those songs that I’ve needed to hear lately. It’s such an uplifting song that will keep you fighting through the most challenging of days.
Beats per Minute: 94
Pace: 21:17
Steps: 384
7) “The Sign” – Ace of Base
Back in college, I had a suitemate who owned the Ace of Base CD—and she played it all the time. My roommate may have teased her a little bit for it—which could have something to do with the fact that she really did not like us at all—but we ended up with a full dance routine with hand motions for this song. Feel free to add your own hand motions while you walk along.
Find it on Amazon
Beats per Minute: 97
Pace: 20:37
Steps: 309
8) “The Best Day of My Life” – American Authors
This is another one of those tracks that’s just so upbeat and peppy that it always puts a smile on my face when I hear it. And that makes it perfect for today’s playlist.
Beats per Minute: 100
Pace: 20:00
Steps: 323
9) “On Top of the World” – Imagine Dragons
Even if you’re not really feeling like you’re on top of the world, this song will always make you smile a little brighter and walk a little lighter.
Beats per Minute: 100
Pace: 20:00
Steps: 403
10) “The Safety Dance” – Men Without Hats
We can dance if we want to. Or we can just walk. Or maybe we can do a little bit of both. After all, it’s that kind of song.
Beats per Minute: 102
Pace: 19:36
Steps: 282
11) “Levitating” – Dua Lipa
There are times when I wish I could levitate on the trail—when I’m just worn out and want to take a little break. But while that’s not actually possible, this song does make me feel a little lighter on my feet, so at least there’s that…
Beats per Minute: 103
Pace: 19:25
Steps: 350
12) “Espresso” – Sabrina Carpenter
Ironically, this track is the fastest one on today’s playlist—at just 19 minutes per mile. It’s peppy and a little bit silly—and a fun way to work get one step closer to the end of today’s walk.
Beats per Minute: 104
Pace: 19:14
Steps: 303
12) “Every Little Thing She Does Is Magic” – The Police
Though we’ve been taking it easy, we’re still finishing up with a cool-down track—one that’s still sure to keep you moving until the end of today’s walk.
Beats per Minute: 82
Pace: 24:23
Steps: 357
Total Time for Today’s Workout: 46:15
Total Steps: 4,307
And with that, we’ve come to the end of our easy-going summer walk. I hope you’ve enjoyed the tracks—and that they’ve brought you a little extra joy and sunshine in the middle of your crazy summer.
If you’ve been walking with the beat, you’ve just gotten over 4,300 steps (or around 2.25 miles). Way to get those steps in! If you’re feeling like getting more steps (or you just want to avoid reality for a little longer), feel free to hit play again and keep going!
Do you have other easy-going songs that should have made the list? Share your favorites!
