9 Ways to Persuade Yourself to Go for a Walk When You Feel You Can’t Be Bothered

By Tracey Walton wlr team

Get your legs moving for the door with some effective self-talk. These persuasive snippets work because they remind you of all the good things you get from a regular walk.

Repeat after me …

1 “I always feel better after a walk - it's worth it for the mood boost alone”

Woman smiling after an enjoyable walk

The endorphins our bodies release during exercise help melt away stress and anxiety. Add this to the benefits of getting outside in natural light, even on a dull day, and you’re onto a winner.

Into the bargain you get the calming effect that the rhythmic movement of walking brings - promoting relaxation and a clear head.

Getting out into green space is a bonus, being surrounded by nature during your walk really bumps up the feelgood factor. If you don’t have quick access to leafy lanes, try to get somewhere once a week as a special treat.

2 “Even a brief stroll will be worth it, I don’t have to be more than 10 minutes”

Even as little as 10 minutes of walking contributes to heart health, boosts metabolism and increases energy levels.

What’s more, short walks help break up sitting for long periods of time – lowering the health risks associated with a sedentary lifestyle.

Bringing little walks into your daily routine gives you the snowball effect of cumulative health benefits over time.

3 “I'll feel good about making a healthy choice for myself”

Walking woman feeling good about healthy choice

Making healthy choices, even small ones, contributes to our overall sense of self-worth and empowerment.

The feeling of accomplishment we get from making the choice reinforces our commitment and motivates us to continue making positive decisions in the future.

Ultimately, each healthy choice you make adds to your power to live your best life - thriving mentally and physically.

4 “Going for a walk is a great opportunity to listen to my latest book, podcast or music”

Man walking listening to podcast

If you still feel like going for a walk is a chore, transform it into some pleasurable ‘me time’ with a good novel or the album you love that no-one else wants to listen to.

Using your walk as an opportunity to indulge in your favourite audio content turns it into a rewarding experience you’ll want to repeat.

5 “I'll take it easy and go at my own pace; it doesn't have to be a strenuous workout.”

Woman walking at her own pace

Walking doesn't have to feel like an intense exercise session to be beneficial. Even walking at low to moderate intensity provides health and wellbeing benefits.

A relaxed approach to walks allows you to set the pace in line with your own fitness level and enjoy the experience without feeling pressured.

This mindset shift makes walking feel more enjoyable, and therefore sustainable, in the long run.

6 “Walking will help me lose weight and improve my shape”

Even at a moderate pace, walking helps to create the essential for weight loss calorie deficit. Done regularly, walking can boost metabolism helping us burn more calories all the time.

When you walk at a moderate intensity your body primarily uses fat stores as a source of energy. Over time, this can contribute to reductions in body fat percentage.

Whilst walking is classed as aerobic exercise, it also works your muscles, especially those in your legs, bum and abs. Not only does this improve shape, it also helps weight loss because muscle burns more calories than fat, even at rest.

7 “I'll use this time to disconnect from screens, giving my eyes and brain a break”

Woman taking a break from screens going for a walk

Constant exposure to screens and technology can lead to eye strain, fatigue, and feeling overwhelmed.

Disconnecting for a walk encourages us to live in the moment, engage with our surroundings, and gives our eyes and minds a much-needed break.

Use your walk as a chance to unplug, reduce mental clutter and recharge your batteries.

8 “Standing up with intent is the hardest part - once I'm out the door I know I'll feel good about it”

Often, the hardest part of any exercise routine is overcoming inertia and going to get your trainers.

Try focusing on the small, easy step of going to get your trainers to break through that initial resistance. Once you’re in motion it’s easier to keep moving.

Once you’re out the door and moving, you’ll likely find reluctance gives way to enjoyment and a sense of achievement.

9 "Walking is an investment in my long-term health and well-being."

Older man full of life and vitality

Regular walking has many long-term health benefits including improved cardiovascular health, increased longevity, and better mobility as you age.

Proactively investing in your physical health has positive ripple effects on other aspects of well-being, including mental health, cognitive function, and overall quality of life

Every walk you do contributes towards a brighter and healthier future.

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