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If getting in shape always seems to be something you\u2019ll start tomorrow (or January 1), it\u2019s time to change things up. These 11 <\/span>walking<\/span><\/a> resolutions are easy to commit to and are habits that will give you a head start on reaching your fitness goals.<\/span><\/p>\n Instead of setting lofty and often unreasonable goals, <\/span>set a SMART goal<\/span><\/a>. Work on increasing your walking duration to <\/span>a time-bound target<\/span><\/a>, which can <\/span>lower your risk for disease<\/span><\/a>, <\/span>improve your mood<\/span><\/a> and help you lose weight by <\/span>creating a calorie deficit<\/span><\/a>. After a few weeks, you can increase two or three of your weekly walks to up your step count even more. But, no matter how far you walk, the point is to get into a routine of daily exercise.<\/span><\/p>\n Walking is one of the best (and easiest) types of exercise you can do to help you <\/span>lose weight<\/span><\/a>. However, to keep your motivation up, it\u2019s important to set a <\/span>realistic weight-loss goal<\/span><\/a>. Ideally, you should have smaller goals that can be <\/span>measured and are time-bound<\/span><\/a>, which leads to an overall bigger goal. Here are some tips to keep you on track:<\/span><\/p>\n To progress your level of fitness, you\u2019ll need to have a plan. Instead of just heading out for a walk without a goal in mind, making a weekly walking plan can help you to get the most out of each of your workouts. Including long walks, <\/span>shorter interval sessions<\/span><\/a>, and even a few <\/span>strength training<\/span><\/a> or <\/span>yoga sessions<\/span><\/a> can ensure you\u2019re including variety, working on your weaknesses, and keeping things fun. This also provides a way to <\/span>track your weekly mileage<\/span><\/a> so you can compare each week to the next and continue to build fitness while minimizing the risk for injury.<\/span><\/p>\n Chances are, things are going to come up from time to time that keep you from heading outdoors for a walk. Whether it\u2019s the cold this winter, or a busy schedule with the kids, setting up a workout space indoors is a great goal that can help you avoid skipping workouts. This can be as simple as a yoga mat and a few hand weights or as complex as a dedicated space in the garage with a treadmill and <\/span>walking workout videos<\/span><\/a>.<\/span><\/p>\n A <\/span>dedicated training partner<\/span><\/a> can be motivating and keep you on track on the days when you don\u2019t feel like exercising. Plus, it\u2019s a great way to be social (and yes, you can even walk with a friend virtually). Consider joining a walking club, or enlisting your spouse, best friend or other family members. Bonus: Your dog counts, too.<\/span><\/p>\n While small goals add up over time, it\u2019s always good to have a goal that pushes you beyond what you think you might be capable of, like a walking event. From <\/span>10Ks to the marathon<\/span><\/a>, there is something out there for everyone.<\/span><\/p>\n If you want to improve your walking performance so you can increase your cadence and distance or try <\/span>walking with weights<\/span><\/a>. You\u2019ll need to strengthen muscle groups like <\/span>the core<\/span><\/a> and <\/span>glutes<\/span><\/a> that are commonly neglected during walking. A resolution that <\/span>focuses on yoga<\/span><\/a>, <\/span>bodyweight exercises at home<\/span><\/a> or <\/span>hitting the weights in the gym<\/span><\/a> twice a week helps you get in better walking shape and be healthier overall.<\/span><\/p>\n Not all of your walks need to be dedicated workouts. In fact, it\u2019s all those short <\/span>10-minute walks<\/span><\/a> that can end up making a big difference in your daily step count, calories burned and overall health. As an added benefit, research shows that walking can also decrease the risk of <\/span>cardiovascular-related diseases<\/span><\/a> and help support your <\/span>weight loss<\/span><\/a> goals. Every two hours, make it a goal to get up and move around for at least 5 minutes.<\/span><\/p>\n While a dedicated walking routine can certainly have many physical benefits, it also provides <\/span>psychological benefits<\/span><\/a> that shouldn\u2019t be discounted. Once or twice a week, make it a goal to get rid of distractions and concentrate instead on a more meditative experience while you walk. Bonus points if you <\/span>explore nature more<\/span><\/a> on these walks.<\/span><\/p>\n One of the big problems with any fitness routine is boredom. Doing the same workout in the same location day after day can eventually become tiresome and mentally challenging. That\u2019s why getting out of the neighborhood and exploring a new trail or park is important to stay fresh and keep your routine exciting. While it might not always be possible, when you have a little more time, try to head to a location you\u2019ve never been before for your workout. It not only may make the time fly by, but you\u2019ll also get in a great workout.<\/span><\/p>\n Even though walking is a low-impact activity, a big part of being able to walk every day as you increase distance and intensity is <\/span>recovering properly<\/span><\/a>. While stretching and icing sore joints are certainly part of the equation, one of the most overlooked aspects of recovery is making sure you get plenty of <\/span>high-quality sleep<\/span><\/a> each night. It\u2019s important to make a <\/span>balanced diet<\/span><\/a> part of your recovery plan and did you know your <\/span>nutrition can impact your sleep<\/span><\/a>? If you aren\u2019t doing so already, make it a point to shut off your devices an hour before bed and sleep for at least 7\u20138 hours each night.<\/span><\/p>\n Originally published December 2019, updated December 2025<\/em><\/p>\n The post 11 Walking Resolutions to Make Now<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n\n","protected":false},"excerpt":{"rendered":" If getting in shape always seems to be something you\u2019ll start tomorrow (or January 1), it\u2019s time to change things up. These 11 walking resolutions are easy to commit to…<\/p>\n","protected":false},"author":888,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[8],"tags":[8305,6118],"jetpack_publicize_connections":[],"yoast_head":"\n\n\n\n1<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nWALK AT LEAST 30 MINUTES PER DAY<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n2<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nSET A SMART WEIGHT-LOSS GOAL<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n
\n\n\n3<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nMAKE A WEEKLY WALKING PLAN<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n4<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nSET UP A SPACE TO WORK OUT AT HOME<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n5<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nFIND A WALKING BUDDY<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n6<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nWALK YOUR FURTHEST DISTANCE<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n7<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nINCORPORATE STRENGTH TRAINING TWICE A WEEK<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n8<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nUP THE FREQUENCY OF SHORTER WALKS<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n9<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nGO FOR A MINDFUL WALK ONCE A WEEK<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n10<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nWALK SOMEWHERE NEW ONCE A WEEK<\/div>\n<\/div>\n<\/h2>\n<\/div>\n\n\n\n11<\/span><\/div>\n<\/div>\n<\/div>\n\n
\nGET MORE QUALITY SLEEP<\/div>\n<\/div>\n<\/h2>\n<\/div>\n