How to Start Walking More: Tips, Gear, and Motivation to Make It a Habit

I’m not exaggerating when I say walking changed my life.

Just over a year ago I was sitting with my friend on my front porch, confessing that I was in a rut. I was feeling unmotivated, flat, like I was going through the motions….for lack of a better word, I felt “blah.”

She understood the feeling and after chatting for a bit and realizing how much time I spend on the computer each day for work – followed by caretaking of the kids as soon as the work day is done – we decided I should try getting out for little walks during the day to see if that would help.

Such a simple change that led to powerful transformation. 

Since that day, I have become a dedicated and committed walker. I go for a walk almost every day, even if I only have 10-15 minutes to do so. 

Walking has become one of my go-to practices—not just for my body, but for my mind and emotional wellbeing too.

As a result of adding intentional walks to my routine, I’m happier, less stressed, stronger, healthier and feel more clarity and confidence as I go throughout my day. 

That’s why during the month of June, the Lindywell community will be taking on the 10+10 Challenge.

We’re inviting you to join us in walking intentionally. Ten walks. Ten Pilates workouts. One month of momentum, without the burnout.

Two simple habits. One powerful transformation. 

If you’re ready to get moving—but want a little inspiration, some helpful tips, and maybe a few fun gear recommendations—you’re in the right place. 

Why Walking Deserves More Credit

At Lindywell, we’re all about sustainable wellness—no extremes, no shame, no “go hard or go home.” Walking fits beautifully into that philosophy. It’s gentle, yet powerful. Simple, but profoundly effective.

In fact, research shows that:

• Women who walk at least four hours a week reduce their risk of hip fracture by 40%
  
• Walking just 30 minutes a day can lower heart disease risk by 35%
  
• It also reduces depression risk by 26% and helps prevent cognitive decline later in life
  

And for our members in perimenopause or beyond, walking is an essential tool to maintain bone density, reduce inflammation, and support hormone health—all without stressing the nervous system.

No wonder it’s one of the most underrated (and most accessible) forms of movement out there.

How to Make Walking a Daily Ritual (Not a Chore)

So how do you actually make walking part of your routine—especially when life feels full?

Here are a few ideas that have worked for me and many of our members:

• Start small. Don’t underestimate the power of 10 minutes. That’s one of the reasons we built it into this challenge—it’s doable!
  
• Stack it onto something you’re already doing. I started taking my walks while being on calls for work. Meet a friend for a walk instead of happy hour. Tag it on right after you park the car after school drop off, or as a post-dinner ritual now that the days are getting longer.
  
• Make it feel good. Listen to a playlist that lifts your mood, a podcast that makes you think, or simply enjoy the quiet and observe the world around you (I walk in silence on the days I feel particularly stressed or my mind feels busy).
  
• Don’t wait for the perfect moment. A walk in work clothes or sandals still counts. So does a stroll around the block while your kids scooter ahead.

Favorite Walking Gear (Tried + Loved)

You don’t need fancy equipment to start walking—but having a few go-to items can make the experience even more enjoyable. Here’s what I (and our team) often grab before heading out the door:

• Supportive shoes that feel good from the first step.
  • I love my On Cloud sneakers (on my second pair) -Robin
  • I’m a Hoka fan! These Hoka sneakers are like walking on a cloud. -Kasey
  • I love these Merrels. They are comfortable, sturdy and good for all types of terrain. -Jaclyn
  • Bombas socks are my favorite for walking. They don’t slip down and feel supportive on my foot. -Susan
    
    
• Light layers and sun protection depending on the season…
  • I always wear a hat if I’m outside after 9am. I use an old one so that I don’t mind if it gets dirty or sweaty. -Robin
  • I love my Vuori tanks and Vuori Joggers for comfortable walking clothes. And this lightweight crewneck sweatshirt is perfect for that in between not-too-hot/not-too-cold weather that we get here in Santa Barbara. -Robin
  • I love this sunscreen for daily use and daily workouts. -Theresa
  • This lightweight, moisture-wicking shirt is great for sun protection while walking (and also gardening). Love that it has a hood. -Kristin
    
    
• Helpful ways to carry your phone, water, keys, etc. if you want to walk hands-free (or bring a snack for the kids!)
  • A few Lindywell team members have this Lululemon dupe belt bag from Amazon. Perfect for when your pants don’t have pockets! 
  • I love my new water bottle bag! -Kristin
    

• Steps tracker:
  • I did A LOT of research last year on fitness trackers and ended up with the Garmin Lily mostly due to the fact that it doesn’t look like a fitness tracker, it tracks my heart rate during workouts and has the ability to turn off bluetooth. I love it! -Robin
    

• Walking Pad
  • While getting out for a walk is ideal, on those days you just can’t get outside a walking pad is a great solution! I have this one under my standing desk and use it almost daily. -Robin
    
    
• Miscellaneous Gear
  • Annoyed by chafing? You’re not alone! Lindywell team members swear by this thigh-rescue anti-friction stick.
  • I started bringing a plastic bag with me on  my walks to pick up trash. I live near the coast and the trash was bugging me, so I figured I should do something about it! -Kasey
  • My husband loves these headphones because he can hear his music but still hear traffic to stay safe on busy streets. -Theresa
    
    

Remember: fancy gear is NOT necessary to get moving. All that matters is that you get out the door!

Why Walking + Pilates = The Ultimate Wellness Combo

We designed the 10+10 Challenge with intention: Pilates and walking complement each other beautifully.

Pilates builds strength, stability, and mobility from the inside out—while walking boosts circulation, supports cardiovascular health, and clears your mind.

Together? They offer the perfect balance of muscle activation and nervous system regulation—ideal for energy, stress relief, and long-term health.

In your Lindywell app this month you’ll find extra content to support your month of Pilates + walking:

NEW audio walking meditations to help you reduce stress, connect with your body and feel your best.

NEW walking warm-up with Lindy Royer. A great routine to press play on to warm up your body to prepare for a pain-free walk.

If you’re not a member of the Lindywell app yet, CLICK HERE to get two weeks free. 

Final Thoughts: One Step is All It Takes

Whether you’re walking solo, with your kids, or even just doing laps in your hallway (yes, that counts!), I hope this challenge reminds you how capable and worthy you are—right now, as you are.

We don’t need more pressure. We need more presence.
And a good walk is a beautiful place to begin.

The 10+10 Challenge kicks off on June 1st in the Lindywell app. 

If you’re not a member yet, click here to start a free trial and join us for the 10+10 Challenge.

It’s more fun when we’re moving together. Be sure to tag @wearelindywell on Instagram to share your progress!

See you on your mat (and out on a walk) soon!