90 Days To A Walking Habit That Lasts

In late 2007, I made a list of a dozen goals I wanted to achieve in the new year. Twelve months later, only two of these goals would make it across the finish line. Among my goal failures in 2008 was learning how to juggle four balls. 

I’m not sure why I wanted to do this, other than it probably felt like a fun way to learn something new and be more active. Maybe I even considered it exercise. I’m not sure. But, I am sure this goal didn’t make it out of January.

NEW GOALS

This is an exciting time of year as we consider the new things we want to accomplish in 2025. One of the most popular goal categories is exercise. Because of research and lots of media attention, we know the impact consistent exercise can have on our long-term health and even how we feel right now.

But, most exercise goals are discarded soon after they’re started. If this has happened to you, please know, you are not alone. The initial motivation is hard to sustain and the progress from exercise happens slowly. As a result we soon start wondering if it’s working or even worth it.

Most goals don’t last because we start too big and we rely too much on how we feel for motivation to keep going. That’s what happened with my juggling. It’s also what usually happens with exercise.

19,000 STEPS A DAY

Since 2013, I’ve walked an average of 19,000 steps a day. Please understand, there’s no research indicating this is what we should do. In fact, the sweet spot for daily steps and long term health benefits is actually around 7,500 steps.

I walk as much as I do because of my passion for walking! I simply love heading out the door for a walk. This is the key to exercise that lasts…enjoyment! Very few can grind out consistent exercise they don’t enjoy for a long time.

HOW DID IT START?

My biggest accomplishment of 2008 wasn’t even on my list of New Year’s goals. Other than juggling four balls, I had no physical activity goals.

By early spring that year, I was troubled by my expanding mid-life mid-section and I wasn’t feeling as good as usual. Like everyone else, I knew the value of exercise, but had no consistent fitness activities as part of my life.

And, so in April, I decided to start running. There was no emotional motivation pushing me out the door, but a simple commitment to go for a short run each afternoon. And, I do mean short.

My first run was from one mailbox to the next. Each afternoon I added one more mailbox to my distance. After a few weeks, I made it to a mile. That’s when I felt the emotion. It was huge.

By the fall of 2008 I ran my first half-marathon. Over the next five years, I ran a handful more of those, a bunch of 5k’s, and one marathon. 

But, by late 2012 I was losing my enthusiasm with running. 

I FOUND THE FUN

On January 2, 2013, I got my first step tracker. It added new fuel to my fitness motivation. I started walking to get more steps than my running allowed. By May, I realized I enjoyed the walking way more than the running and one afternoon decided to make the switch.

I gave up running for walking and have’t looked back. My passion for walking is stronger today than ever.

Even though walking is effective exercise backed by research, most of us don’t start with the fun baked in. Like any other exercise we need to first create a habit and make walking a part of our daily routine. 

Here’s how to do that.

MAKE A 90 DAY COMMITMENT 

Building habits is hard. Research indicates the average time needed for a new habit to form is 66 days. And, it’s far more effective if you’re doing the activity every day.

In other words, if you walk five times in 66 days, you aren’t going to have a habit. As James Clear writes in Atomic Habits, it’s all about the reps.

It’s also important to make a commitment to walk no matter how you feel. Relying on emotions is why most goals fail quickly. Emotional motivation rarely lasts long. A 90 day commitment is long enough for most of us to get that daily habit established. 

KEEP THE COMMITMENT SMALL

We don’t reap the benefits of exercise in a week. Fitness is a long play. Job one is to establish the habit. Keep that 90 day commitment small. I recommend a daily ten-minute walk.

Most of his can find the time, energy, and motivation to keep a ten minute commitment on those days when we don’t feel like it. Save those 30 minute walking goals or reaching 10,000 steps a day for later. Right now it’s all about habit building. 

FIND A CONSISTENT TIME EVERY DAY

Consider your daily schedule and find a set time every day when you can take your ten-minute walk. This consistency will start to make walking part of your regular daily routine.

If you leave it open ended, you run the risk of your schedule getting away from you on busy days. You also risk forgetting to take the walk. This is something I struggle with a lot when trying to create a new habit…forgetting to do the thing.

TRACK YOUR PROGRESS

Progress with exercise is often very slow. That can be discouraging. It’s better to focus on the process instead of the progress. Every day you take the walk is a win. This alone can be encouraging and motivating.

Build a fitness chain. Every day you keep your commitment adds another link to your growing chain. As that chain grows, it provides added motivation because you won’t want to break it.

Download your free copy of 90 Days To A Walking Habit That Lasts that includes a one page tracker with 90 shoe prints. Color in a shoe every day you walk and watch your chain grow!

BE INTENTIONAL ABOUT THE FUN

Walking is exercise that also allows you to do other things. This is one way to make the activity more enjoyable. You can listen to music, podcasts, and audio books. You can also find a walking partner for a nice conversation while you both build your habit.

Where you walk and even what time of day you walk can add to the enjoyment. I love mornings and taking a walk as the sun rises is, for me, one of the fun parts of walking for fitness.

LET’S GO!

Walking can be a life changing habit, but creating that habit isn’t easy. I believe if you follow this simple plan you can create a walking habit that lasts well beyond 2025. 

To help you keep your commitment, there’s a new episode of the podcast Walking is Fitness every day. Each ten-minute episode is recorded while I’m out taking a walk, so essentially we’re walking together. 

If you tap FOLLOW in Apple Podcasts the episodes will be automatically downloaded to your app and you’ll receive a helpful notification which can serve as a reminder to take the walk.

Let’s make 2025 your best fitness year ever! It’s certainly better than learning to juggle four balls.