5 Tips for Enjoyable Walking

Key Takeaways
Walking daily has numerous health benefits
Walking with friends makes exercise more enjoyable
Walking for a cause can motivate you to go further
Varying walking pace with intervals is beneficial
Listening to music or podcasts can enhance the walking experience
Walking is recommended for various health conditions
Frequently Asked Questions
References

Overview

If you are reading this article, you likely understand the importance of incorporating a daily walk into your routine. Studies consistently show that exercise is a powerful tool for overall health. Despite not being a fitness enthusiast and dealing with physical discomfort, I have committed to walking daily as a way to prioritize my well-being. For those seeking additional scientific evidence to support the benefits of walking, research indicates that dedicating just 20 to 25 minutes per day (or 140 to 175 minutes per week) to walking could potentially extend your lifespan by several years¹. Another study from 2017² suggests that as little as two hours of walking per week may reduce mortality risk by up to 20 percent among older adults. Even with the knowledge of these advantages, there are days when finding the motivation to walk can be challenging. If you can relate to this struggle, consider implementing the following five strategies to make it easier...

Recruit your Social Circle

Walking with friends and loved ones not only provides physical activity but also fosters meaningful connections. Engaging in conversations while walking can make the exercise feel effortless, and having a walking partner can help you stay committed. Research has shown that individuals tend to adopt healthier behaviors when surrounded by others who prioritize exercise³.

Walk for Enjoyment

To prevent monotony, consider varying your walking routine. Explore different locations such as zoos, museums, parks, or botanical gardens. Incorporating walking into leisure activities, like visiting a new cafe for breakfast or exploring a scenic path, can make the experience more enjoyable.

Walk for a Charitable Cause

Enhance your walking routine by participating in charity walks. Not only does this support a good cause, but it can also inspire you to walk longer and faster knowing that you are contributing to something meaningful.

Incorporate Intervals

Research suggests that alternating your walking pace can maximize the benefits of your workout. Experiment with different speeds, such as walking slowly for a few minutes, then picking up the pace for a short duration before returning to a moderate speed. Adding intervals can make your walks more engaging and effective.

Entertainment While Walking

Some individuals enjoy listening to music or audiobooks while walking to make the experience more enjoyable. Podcasts covering various genres can also serve as a source of entertainment during your walks. Engaging your mind with stimulating content can help the time pass quickly and make walking more engaging.

A Versatile Health Solution

Walking is often hailed as a versatile remedy for various health conditions. Healthcare professionals frequently recommend walking to patients dealing with respiratory, cardiovascular, and metabolic issues. Additionally, walking is beneficial for managing conditions like diabetes, depression, cognitive decline, arthritis, and other health concerns. By transforming walking into an enjoyable activity, you can reap the full benefits of this simple yet powerful form of exercise.

References

Fadó R, Molins A, Rojas R, Casals N. Feeding the Brain: Effect of Nutrients on Cognition, Synaptic Function, and AMPA Receptors. Nutrients. 2022 Oct 5;14(19):4137. doi: 10.3390/nu14194137. PMID: 36235789; PMCID: PMC9572450.

Zhang R, Zhang M, Wang P. The intricate interplay between dietary habits and cognitive function: insights from the gut-brain axis. Front Nutr. 2025 Jan 29;12:1539355. doi: 10.3389/fnut.2025.1539355. PMID: 39944956; PMCID: PMC11813792.

"Food for the Brain" initiative by the Food for the Brain Foundation, a UK-based charity dedicated to raising awareness about the impact of nutrition and lifestyle on mental well-being and cognitive health.

6 Possible Causes of Brain Fog.

5 Causes of Brain Fog, Functional Medicine Meridian ID.

Brain Fog After Eating? These are the Worst Culprits.

How Your Diet Influences Brain Fog.

Brain Fog. Cleveland Clinic.

To Prevent Brain Fog at Work, Watch Wat (And How) You Eat.

Feeling Foggy? Here's How Nutrition Can Help.

Food allergy, intolerance, or sensitivity: What’s the difference, and why does it matter?

Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.