10 Things to Remember When You Don’t Feel Like Walking

On beautiful fall days—when the sun is shining and the temperature is somewhere in the 50s or 60s—it’s not all that hard to get me out the door for my morning walk. But there are other days that take a little more work—when it’s cold and dreary and the latest time change has thrown off my already questionable sleeping schedule. Those are the days when I can come up with 100 excuses why I should do something else—when I get to the trail and spend the extra time sitting in my car in the parking lot, checking my emails, responding to messages, scrolling through social media, and shopping for things I don’t need on Temu instead of getting out and getting some steps.

Sure, there are some days when you need to listen to your body and take a rest day. But some days, the motivation just isn’t there—and that’s okay! The trick is to get through those low-motivation days and get the walk in without it feeling like a chore. So the next time you’re just not feeling it, keep these 10 things in mind.

1) You Don’t Have to Feel Motivated Every Day

I don’t know of a single person who feels motivated and upbeat every single day—whether they’re going to work, making dinner for their family, or going for their daily walk.

Some days, you’ll be eager to hit the trail for a nice, long walk in the sunshine. Other days, you can easily think of about 50 things that you’d rather do than lace up your shoes and move your body. And that’s totally normal.

The people who manage to stick with a regular walking routine aren’t the people who feel motivated every day; they’re the ones who sometimes go for a walk before the motivation hits.

Sometimes the motivation to get moving doesn’t set in until after you start moving.

2) It’s Okay to Start Small

I’ll fully admit to playing mind games with myself. I will cajole or even con myself into moving, if that’s what it takes.

If walking four miles—or for 30 minutes—feels unbearable, start small! Tell yourself that you’ll just walk for five minutes. Just a walk around the block…or around the office parking lot. That’s not a huge commitment, right?

You might be surprised by how often that five-minute walk turns into a full 30 minutes. But, if not…

3) A Small Walk Still Counts

It’s easy to fall into an all-or-nothing mindset. I have definitely been guilty of this: if I can’t do a four-mile walk on my favorite trail, what’s the point? I need to color in those miles on my chart. I need to hit my target step count. I have to get a real walk in, or it doesn’t count.

But that’s not how it works. The only one who’s keeping score and telling you those short walks don’t count…is you.

You don’t have to go for a long walk every day. You don’t have to keep up a specific pace. What matters is the movement. Some days, that will mean a long, brisk walk. Sometimes it’ll mean walking for 10 minutes during your lunch break to get some fresh air.

What matters is that you’re getting the walk in—whether it’s five minutes or five hours.

4) You’re Allowed to Change It Up

if you walk the same route at the same time every single day, it can get monotonous. That doesn’t mean you don’t feel like walking; it just means you don’t feel like going on the same old walk. Maybe you just need a change of scenery!

If you feel like you need a change, try a new trail, a new neighborhood, a new park, or even hit the mall.

It helps if you have a list of options handy—then you can choose your route to match your mood.

5) It Doesn’t Have to Be a Workout

A brisk walk may be great for your health, but every walk doesn’t need to be a high-intensity walk. Some walks can be slow and reflective. Some can be relaxing.

You can meet a friend at your favorite coffee shop and go for a walk while you drink you coffee.

An intense workout is great—but any movement is good movement.

6) Think About How That Walk Will Make You Feel

If you’re struggling to get started, think about how you’ll feel after your walk. You may not feel great right now, but when you’ve finished your walk, you’ll be glad you did.

When I finish my walks, I tend to feel ready to take on the world. I might be tired, but I’m happy. I’m energized. I’m a little less stressed about whatever chaos has been thrown my way today.

Sometimes you just need to remind yourself that you’ll feel so much better once you’ve gone for your walk. Get moving now, and you’ll thank yourself later.

7) You Can Make It More Fun

If walking feels like a chore that you just need to check off your to-do list, you might need to spice things up a bit to make it fun again.

Try:
– listening to a new audiobook or podcast to distract you with a good story
– making a playlist of your favorite upbeat songs (or try one of mine)
– walking with a friend, so you’ve got someone to pass the time with
– completing a fun walking challenge

8) Remember Your Why

Okay, so that’s a silly, buzz-wordy way to tell you to remember why you started. But sometimes that’s all the motivation you need.

Maybe you started walking as a way to improve your health—whether your physical health or your mental health. Maybe you wanted to get outside more. Maybe you just wanted some more me-time. Maybe it’s all of those things—or something completely different. And maybe your reasons have changed since you starting.

Whatever the case, taking the time to remember why you’re doing it might help you get up and get moving again.

9) A Missed Walk Doesn’t = Failure

Maybe you didn’t walk yesterday…or this week…or this month. That doesn’t mean that you’re a failure. It doesn’t mean your walking plan is shot.

Don’t give up—and don’t beat yourself up over those missed walks. It happens to all of us. It’s okay to start again today.

Don’t worry about what you’ve missed. Focus on moving forward.

10) Sometimes You Just Need Rest

Sometimes your body just needs a break. Sometimes you’re exhausted or sick or injured. Sometimes you shouldn’t push on through.

I hate when my devices make me feel guilty for not hitting all of my targets every single day. Instead of that message that says, “You’ve set goals for your health. Is today the day you reach them?” I want to see a message that says, “Way to rest your body yesterday! Now let’s get moving again.”

Remember that there are times when you need to listen to your body. Sometimes you need to take a day (or more) to recover. And then you’ll come back stronger, more rested, and ready to move again.

Some days, you’ll wake up eager to put on your favorite athletic wear, lace up your favorite walking shoes, and hit the trail for a nice, long walk. But we all have days when we’re just not feeling it—when it takes a little extra coaxing (and maybe some trickery) to get out and get moving. That’s perfectly normal.

The goal isn’t perfection. The goal is to keep moving—to keep showing up for yourself, whether that means taking a long walk on your favorite trail or fitting in a quick walk around the block after dinner. It’s the movement that matters.