- One of the best ways I motivate myself is by setting goals. A goal should be specific and measurable. Many walkers set a goal of walking a minimum of 10,000 steps a day. With my pace, this would be approximately 4 miles . There are various devices used to count steps. A free app can be used on your phone. Just carry your phone with you and it counts your steps. I have used one called Pedometer. You can also purchase a pedometer that clips onto your waist. These are relatively inexpensive. It is necessary to measure your stride length and enter that into the pedometer data. I have also used a Fitbit. This is a bit more expensive but it can be synced with your Smartphone to store your walking data. It also records other data such as heartrate, oxygen saturation, sleep quality. It also sends messages and calls from your phone. It does not allow you to respond to these. It measures steps and milage any time you move. It is not necessary to turn it on. I am currently using a Garmin Venu Sq 2. I am very happy with this device. It measures steps and miles only when I turn it on. It does not measure my steps when I am walking around the grocery store. Although sometimes I feel as though those steps should count! Especially in Costco. That store is huge! The Garmin syncs with my phone . It relays messages and calls. It also measures distance when I am hiking. The Fitbit is inaccurate when elevation is involved. The Garmin is not an altimeter but the distance covered is accurate. It also logs where I am walking.
- Another goal for some walkers is to increase the distance walked each day. The first time I set out to fitness walk, I was unable to complete my original plan. However, the next day I went a little further than I had the previous day. You may be at a point in your fitness level where it is only possible to walk a quarter to a half a mile. No problem, The next day you go out try to walk to one telephone pole further than before. Or 500 steps further. Increase your goals in increments. Eventually you will be walking further than you ever thought possible.
- Start a streak. We have a long steep hill near us that is part of my walking route. No matter how many times I’ve walked that hill, it never seems to get easier! I set a goal in early September to walk the hill every day until the end of the year. I walked in driving rains, snowstorms and cold winds. It wasn’t easy but I met my goal. I know some runners that set a goal of running at least one mile every day and continue this streak for years. I read of a hiker in NH who climbed Mt Monadnock, a 3165 foot mountain in southern NH, every day for 300 consecutive months!! He hiked to the summit every day for 25 years straight. Now that is a streak!
- Sign up for a walker friendly race. Not all races allow walkers. The logistics of the race become more complicated when walkers are included because of the longer finish times. But many races are walker friendly from 5Ks to marathons. I have participated in quite a few and it is a great way to motivate yourself to train for one, If the race is not promoted as being walker friendly, I would encourage you to contact the race director and inquire.
- Walk with a buddy. My husband is my walking partner. When we are comfortably curled up on the couch on a cold morning it definitely helps when we chide each other to get out there and get it over with! We hold each other accountable if one of us tries to back out. My daughter and her partner are both very competitive. That always works to get each other out the door for a run. If you are unable to find a buddy or perhaps you prefer to walk alone, then try to associate with positive and encouraging people. People who will rejoice with you when you realize your goals.
- Sign up for a virtual challenge. Many races can be done virtually, especially since the Covid days. I am participating in one currently called the Conqueror Challenge. It is a website I found where you can pick where you want to explore and start it as a challenge . I am logging my miles in the Florida Keys. 125 miles total. I have my Garmin synced with the challenge so everyday when I walk I am able to log a few more miles in the Keys. I can view the road that I am virtually walking . I will receive a medal when I complete it.
- Motivational quotes. Surround yourself with uplifting and motivational quotes. Hobby Lobby is a great source for these. As is Pinterest. ” Push Yourself Because no one is Going to do it for you.” ” Focus on your goal” ” Do Something Today that your Future Self will Thank you for.” ” I can do all things through Christ who strengthens me” Philippians 4:13
- Pray. When I get to the top of that long hill or when I reach the summit of a mountain, I always say a prayer and thank God for blessing me with the motivation to not give up.
Hi. I’m Sue. Also known as Ripple. Several years ago I thru hiked the Appalachian Trail, Ripple was my trail name. I will talk more about that in a later post. I genuinely love to walk. I have walked marathons, half marathons and numerous other races. I have hiked all 48 of the 4000 footers in the White Mountains of NH, many of them in winter. As well as hiking the 2200 miles of the AT, as mentioned.
I started hiking when I was about 35. I was going through a very stressful time in my life and decided I would try walking to relieve some stress. I set out to walk about 2 miles to the church in our little town then planned to turn around and walk home. Less than a mile in I realized I would not be able to complete this. I turned around. But the next day, I tried again and went a bit further. I continued to walk day after day gradually increasing my milage. To my amazement I began to look and feel like an athlete. I had never in my life considered myself an athlete. I went to high school prior to Title Nine. There were very few sports options for girls.
Fast forward to the present. I am 72 years old and I continue to walk every day. I generally walk a minimum of 5 miles a day but am doing endurance training for an ultra 8 hour race coming up. I am repeating the 48 peaks so as to earn an over 70 badge. I look forward to sharing how you can take steps to age with strength, health and grace.
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