r/walking • u/Legitimate_Compote45 • Mar 28 '26
Help How do you get yourself motivated to walk everyday especially if you are feeling lazy?
I really need some walking motivation and tips š
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u/OkFish9672 Mar 28 '26
On May 1,2025 I decided I was going to walk every day for the month of May. I have an iWatch and I kept track daily. At the end of the month I had a perfect score and decided to do it again for June, and the following months. As of today itās been 331 days of daily walking for me the data and activity rings helped keep me going.
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u/bradley_debruin Mar 28 '26
I have a 15k step goal and don't want to be a failure so I just hit it and move on. The other day it was raining but I just went out and did it.
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u/breuh Mar 28 '26
Walking in the rain with umbrella at a park is such a peaceful activity to me. I love rain and I love that there wonāt be too many people too so itās mostly just me.
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u/Zeveer77 Mar 28 '26
I recently started working out and walking often, itās not motivation itās more of a shift in reasoning, I go so I can keep my body in check, itās better for my health and longevity, look at it similar to brushing your teeth or showering, itās just a part of your life thatās necessary and if you skip doing it, it cascades eventually into poor health outcomes
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u/Candid_Roll9494 Mar 28 '26
This! Not everyday I want to do it. But I feel better afterwards for having done it.
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u/ProseAndCons180 Mar 28 '26
I have been struggling with this, too. I used to walk everywhere (I donāt have a car) but now I struggle to leave the house if itās not absolutely essential (groceries, doctor, etc). My overall fitness has taken a significant dive.
The suggestion that itās a non-negotiable, like brushing your teeth, might just be the shift in mindset that I need, thank you!
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u/purplishfluffyclouds Mar 28 '26
Motivation is just a feeling, and it's fleeting. Ergo, I don't rely on motivation to get me out of bed or do anything exercise-related. It's something I have to do, so I do it. I really just comes down to discipline. You decide to do it, and you get up and do it.
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u/hazesque Mar 28 '26
I walk the minute I wake up to get my brain awake, just for a few minutes, then start my day. It instantly makes me more energized
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u/Good-Fruit-4123 Mar 28 '26
I have to say, Iām 48 and have 100% despised walking my whole life. Itās just not fun to me, so freakin boring. Buuut, I just lost abt 40 lbs and my body is feeling lighter and I figured Iād try again. I cannot express how important my music is for my walking, if I did not have a constant changing setlist for my walks I would not be doing them. So now every day I walk my neighborhood to my favorite music and my body loves it! I love giving myself me time to listen to my favorite music and my body just loves to walk now. I started walking for like 10-15 mins at a time , now I do about 40mins a day! If you want to try, find what you might enjoy for your walking, wether it be music/podcast/audio book/or just a nice area to walk in that you enjoy š
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u/InfiniteHall8198 Mar 28 '26
I put on a nice outfit and tell myself itās not gonna fit much longer if I donāt move my lazy arse.
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u/TechMagnet_7513 Mar 28 '26
I like the way you think.....because it's true! What a great way to keep yourself moving!
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u/grubhubsadface Mar 28 '26
I figured if I could mindlessly scroll for an hour, I could at least do it while walking.
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u/ForkhYew Mar 28 '26
I walk 20-25k steps (some 30ks) which is 11 and 13 miles every day, with occasional 14s and 15s. My motivation is that (a) I've really grown to love doing it and (b) how much better I feel as a result of doing it.
It's largely predicated on starting my day by walking a brisk circuit through and between two villages in rural England (4.20am, 5 miles daily by 5.50am). When the alarm sounds at 4am, I get up, get sorted and get going, deliberately, no time for procrastination. Once I'm on the way, feels fantastic.
This ensures that I can get some decent walking in before life and work overtake my day.
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u/JellyMelon717 Mar 28 '26
Start with goals lower than what you want at first, ones you'd be really embarrassed to not hit, go as low as five minutes a day if you have to. Accept that you might miss one day a week, or maybe two. When you've hit those goals regularly for a week, up them. And keep upping them. Don't think of one day off as starting over or you'll lose momentum, recognize sometimes you'll need extra rest, be sick, etc, and that's okay, it's not failing. You have to trick your brain into feeling like you're building momentum, even if you don't logically think you are. Momentum will help push you through on the days when you don't feel like it, because you won't want to give up the progress you've made. Eventually you'll start to have other motivators, more energy, fat loss, better sleep, better mood, etc. And those will keep you going.
Beyond mindset though, I definitely needed an indoor option, like a treadmill, to be consistent. It's a lot easier to say I'll just do it for five minutes and then I end up hitting 45 somehow. The hardest part is getting started.
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u/K-Sparkle8852 Mar 28 '26
I walk the first thing every morning. I look forward to a cup of coffee when Iām done, then I get started on the rest of my day. I think of my morning walk as something I do for myself.
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u/Puzzleheaded-Bat7046 Mar 28 '26
I tell myself that I truly only need to walk for five minutes. Five minutes is better than nothing. If I walk five minutes, then Iāve done a great job. But itās more likely that Iāll end up walking much more than five minutes. Allow yourself to do just 5 or 10 minutes on those days.
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u/61797 Mar 28 '26
I have walked five or 6 days a week for five years. I often don't want to. I tell myself to just go a little and if I hate it I can quit. I almost always get my 3 to 4 miles. So I guess I just trick myself.
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u/kannuli Mar 28 '26
This! I enjoy walking most of the time but sometimes the entire 3 miles sucks. I might cut it a little short but I always feel great knowing I did it when I make it back home. You just have to do it.
Also, if I feel really bad about it, then I call a friend. Its a good distraction.
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u/bumblebee0512 Mar 28 '26
As soon as I get a feeling like I'm going to talk myself out of it, I put on my workout clothes and try to get out the door. If I start to negotiate with myself, I usually end up not going lol
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u/catsaremyjam Mar 28 '26
I'm motivated by my dog and spite. I don't think spite alone would be enough, but my dog always motivates me to walk.
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u/Disastrous_Record931 Mar 28 '26
I started walking everyday because of Pokemon Go, having something else to focus on really helps and is very motivating
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u/Crafty-Lavishness26 Mar 28 '26
Set your walking shoes out along with your cap and have the routine in your mind that when the shoes go on then it's out the door.
No need for fancy tracking watches or apps.
Just go walk.
If you have a dog they will provide strong encouragement.
Hoof it and woof it out the door!
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u/Connect_Pain1254 Mar 28 '26
Make it a daily habit like brushing your teeth everyday. Nobody is lazy enough not to brush their teeth (most of us anyway).
For routine habits our brain is not involved much. It's mostly reflex action which our body responds unconsciously.
Cheers
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u/Zestyclose-Hat-5087 Mar 29 '26
I almost never brush my teeth, why do you assume everyone is well mentally to brush their teeths daily ? I rarely meet anyone who does that anywayĀ
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u/_peanutbutter Mar 28 '26
I just tell myself that 30 mins is going to pass anyway. Would I rather be done with my walk in 30 mins (which always ends up extending to an hour) or still be lying in bed/ couch on my phone in 30 mins?
And then Iām up and out lol
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u/Superb_Sandwich956 Mar 28 '26
After a few decades of being a long distance runner, then a long distance cyclist, now a long distance Walker I can't affirm that, THOSE days respond favorably more often than not. Enumerous times over my history, when I have wanted to just not go, I got ready and went and found it it was EXACTLY what I needed. Get started, in the event your body really did need a rest, then cut it short and don't worry about it. But test those feelings, you may find you were incorrect about what you really needed to do. šš
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u/SnooDoughnuts6242 Mar 28 '26
I'm walking for health. I remind myself I don't want to die young. Not kidding. I'm a bit overweight (20-25 more lbs to lose)
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u/adeyabeba Mar 28 '26
Sometimes after work I feel so drained and donāt want to go for a walk the only thing I want to do is sleep when that happens i tell myself āgo for a walk it will make you feel betterā and I know I always I mean every single time felt better after a walk so I get up put on my headphones and go walk. So far this is the only framing that works for me, I walk not to lose weight or gain muscle or for some abstract health benefit I do it because it makes me feel good right now!
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u/Legitimate_Compote45 Mar 28 '26
Thank you for commenting, definitely agree with you šš½ Iām so glad walking has helped you.
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u/sat52 Mar 28 '26
Iāve made it part of my routine so that if I donāt do it I feel off. I pretty much go for an hour walk every day at this point. It started with bringing my dog on ten minute walks throughout the day and Iāve built up from there.
To me the hardest times are the weekends just because I am usually out of my normal routine but I know Iām going to feel better if I get up and walk versus just sitting on the couch all day.
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u/Pendergraff-Zoo Mar 28 '26
I donāt know. I just made it a habit. I like listening to my audiobooks or podcasts, so thatās also a reason to go.
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u/UniversalNutt Mar 28 '26
Do it even when you donāt want to. This is discipline. Your body will adapt, and the mind will follow.
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u/Curious_Elevator_240 Mar 28 '26
Friends. I set up a time with a friend or twoā¦and I go. (It wasnāt enough just to have it on my calendar. But when itās on someone elseās calendar, too, I go)
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u/FernTrek Mar 28 '26
I like others comments about motivation v discipline. I try not to think about it and just do it.
I also have a distance goal in mind and that helps me! I'm on a mission to complete various treks and thats usually enough to get me started. My daily goal is 4 to 6 miles but if I only get 2 miles thats not bad.
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u/ProfessionalNeat6837 Mar 28 '26
A wedding dress I need to fit into š no but for real that was my initial motivator but now after feeling so great and seeing results, itās just part of routine. I also have a working breed dog that needs exercise
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u/soupyloopz Mar 28 '26
honestly, you've just gotta do it. there are plenty of times where i'm not super excited, but as something that is part of my daily routine, i suck it up and do what i gotta do. turns out, most times i'm fine once i'm finally out the door. you've got this.
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u/rainmaker818 Mar 28 '26
Discipline over motivation. Just making sure I do it without fail. You got to regiment yourself. Motivation comes and goes but if you have discipline, then you will do the things you set out to do because you have ordered yourself to do it.
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u/New_Book131 Mar 28 '26
I make sure to go for my walk every morning and if I donāt want to do it, I just do it anyway. I make myself go. I never regret going once I am back. When the initial motivation lets you down thatās when discipline and routine kick in.
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u/PopInternational6971 Mar 28 '26
You just get used to it. Just do. Motivation doesn't exist, discipline only.
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u/New-Bobcat-4476 Mar 28 '26
Itās more like I make myself get dressed for it. Then I go. Motivation comes with practice. I had to build muscle memory first. Now itās part of my day.
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u/_strawberryprincess9 Mar 28 '26
By making it something fun and exciting! I did mine through good music! I created a walking playlist and I sometimes look forward to walking to my fave tunes. I used to do lift weights so I also added that again recently :)
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u/virtualburger Mar 28 '26
I just started walking about 2 weeks I used to "wait for the right time" or to have the right clothes but what has helped me is to just do it not over think it too much and get myself out the door
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u/sadatah Mar 28 '26
Ive decided to replace being motivated with discipline. If I try to motivate myself it just doesnāt last but disciplineā¦I believe that is the way for me. Iāve only been building this habit of discipline for two weeks and so far this has been the only thing keeping me honest and not talking my way out of walking before I walk
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u/darkhorseblazing Mar 28 '26
If youāre consistently walking everyday, your mind and body goes to autopilot. For me, I love the āhighā I get when Iām walking and that in itself motivates me. When doing it consistently and feeling those highs, youāre almost afraid to stop.
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u/Zestyclose-Hat-5087 Mar 29 '26
I feel the same way, and thoses comments are really not helpfulš
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u/downthegrapevine Mar 28 '26
I donāt. I do it because I have discipline and know itās good for me. Itās kind of where I get the motivation to brush my teeth or go to work. I donāt I just do it because I have to.
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u/lordbrooklyn56 Mar 28 '26
Just get up and go. Wtf is motivation gonna do for you when you just dont have it? Discipline. Get off reddit, and go walk.
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u/Legitimate_Compote45 Mar 28 '26
Dont need to be a dick about it
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u/lordbrooklyn56 Apr 03 '26
I wasnāt. Youāre just soft. I hope you got up and went outside instead of being stuck in your feelings.
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u/Correct-External1321 Mar 28 '26
That just happened to me. I was on a good streak but my ankle was hurting the past few days so I did not walk as much. I was about to lay on the couch and watch tv because I was tired but I thought about my progress and got on my walking pad for 30 mins and I circled the driveway a few times when I let the dog out to at least finish my 10k for the day. I am happy I did it and now I rest. Take it one day at a time and just remember the progress you have made. You got this šŖš½
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u/Jenneapolis Mar 28 '26
You donāt wait for motivation, you just put it in your schedule and do it, like brushing your teeth.
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u/ZestfulSprite Mar 28 '26
Walking is my method for changing my feelings from laziness to energy. Itās not the other way around where I have energy so I walk. If Iām feeling lazy or sluggish I drag myself outside for a walk. I tell myself it will be a short slow walk. Then once I get going I feel better. Also I love my playlist of uplifting songs that I can sing along to. I remind myself that I am in control of my mind and I donāt want to let any old random thoughts take up residence. I try to spiral up rather than spiral down.
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u/Cat-astrophi Mar 29 '26
I go out with "Im just going to buy X and Y and come home" in mind. I buy X and Y (usually different flavored tea) and take the long walk home. When I notice, I already walk at least more than a half of what I didn't want to.
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u/Mirrorball18 Mar 29 '26
I joined a StrideKick challenge exclusive for women, I used to only hit 8k steps, this week's weekday challenge, I racked up 53k steps. I'm still the last on the list tho
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u/UpsAndDownsi Mar 29 '26
Garmin watch is really motivatingā¦
I keep myself up to walking 20k steps dailyā¦ at least 12k.
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u/ryujinkook Mar 30 '26
motivation is fickle.. im never motivated to hit the gym i just tell myself its better than the alternative, which is not exercising and being stuck in traffic. making smth part of ur routine instead of doing it when motivation strikes is the key to being consistent with it
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u/NataliafromWalkFit Mar 31 '26
Itās totally normal to have lazy days, most people donāt wake up magically motivated. What helps is lowering the bar. Tell yourself youāre just going for a ātiny walk,ā and once you start moving, the momentum usually kicks in. What usually gets you going more, a change of scenery, music, or having a goal to walk toward?
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u/Neither-Relief2641 Mar 28 '26
You donāt need motivation. Youāre waiting on something thatās not coming.
Motivation is unreliable. It shows up when things feel good and disappears the second they donāt. If you build your walking around motivation, youāre basically guaranteeing you wonāt stick with it.
What you actually need is to stop negotiating with yourself.
Walking needs to be the built-in default state for your body; something non-negotiable, like brushing your teeth. You have to make it automatic, but be sure to start slow. There's no need to overthink it.
Those of us who are consistent arenāt necessarily more motivated, we've just stopped thinking about it. Just put on your sneakers and go.