Walking Beginners 8 Most Common Excuses to Avoid Walking By Wendy Bumgardner Wendy Bumgardner Facebook Twitter Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Updated on May 23, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michele Stanten, ACE-GFI Reviewed by Michele Stanten, ACE-GFI Michele Stanten is a walking coach, certified group fitness instructor, and running coach. She is the author of Walk Off Weight and The Walking Solution. Learn about our Review Board Print The benefits of walking extend well beyond your physical health. It is a great way to relieve stress, boost your mood, and engage with others in the great outdoors. It is something that everyone can do and continue to do for a lifetime. So, why is it so hard sometimes to get out of a chair, strap on a pair of shoes, and take a walk? We often convince ourselves that we have our reasons but, more often than not, we're just making excuses. Now is the time to get past the excuses and back on the track to good health. To this end, here are the eight most common excuses to avoid walking and what you can do to overcome them. 1 "I'm Too Busy to Walk" Getty Images There is no denying the fact that home and work life can be hectic. But, oftentimes, we use the term "too busy" to give us an out on exercise rather carving out 30 to 40 minutes in our schedule. The solutions: Commit to walking time. Start by blocking out time on your calendar as you would any other appointment. If you use your smartphone, program a weekly reminder. Invite others. By having friends, family, or coworkers by your side, you'll be less likely to back out and may even end up enjoying yourself. Make walking a part of your chores. Instead of driving everywhere, find opportunities to walk to the market, to the post office, or to your child's school. Sneak walking into your workday. Walking doesn't have to be something you do all at once. Break it into 10- to 15-minute intervals, walking during a break, between meetings, or even during a conference call. Take your kids with you. Children need exercise, too, so having them by your side improves their health as well as yours. Make it a family affair. 2 "I'm Too Tired to Walk" Vic/Flickr CC The amazing thing about this excuse is that walking has the exact opposite effect on fatigue. It energizes you far more than either collapsing on the sofa or cracking open a beer. To get yourself on track, start by taking a few baby steps: Do not sit down when you get home. Instead, have your walking shoes and gear ready to go when you return home. Do not give your mind the chance to talk you out of a walk.Make walking a routine. By doing it regularly (three to four times a week), it will soon become a habit, and you'll eventually feel like something is missing if you don't take a walk.Don't worry about time, distance, or speed. Just focus on getting out and doing it. You can worry about performance when it becomes more of a habit. 3 "It's Too Cold to Walk" clipart.com It is a mistake to believe that you are supposed to put on weight in the winter. If you prepare for the season, there is no reason why you need to walk any less in winter than you would the rest of the year. Dress in layers. This allows you to strip down as your body adjusts to the outdoor temperature. Keep your feet warm. You don't need expensive electrical socks to keep the cold at bay. One of the simplest tricks is to tuck a paper napkin between the top of your foot and the upper part of the shoe. It really works. Keep your hands warm. Gloves are good, but mittens are better. Thermal mittens are the best. On especially cold days, disposable hand warmers can usually do the trick. Get the right shoes. There are plenty of walking shoes designed for winter conditions. If it's icy outside, try getting a pair of slip-on cleats or walking poles to prevent slippage and assist with stability. Walk indoors. If conditions are too adverse, find an indoor track or use the treadmill at the gym. If all else fails, take a brisk indoor walk through the mall or even around your house. 4 "It's Too Hot to Walk" Getty Images/Blend Images/Marc Romanelli Let's be clear: hot weather can pose real health risks to walkers, including dehydration and heat exhaustion. But, this doesn't mean you have to sideline yourself during the height of summer. Instead, take a few simple precautions. Dress for the heat. Wear breathable, moisture-wicking fabrics which draw the sweat away from the skin so that the evaporative moisture can keep you cool. Keep hydrated. Start by drinking 17 ounces of water two hours before walking, and sip a cup or more for each mile you walk. Finish with a big glass of water when you're through. Walk during cooler hours. Early morning or early evening is better than late-morning or midday hours. Find shade wherever you can rather than walking fully exposed. Use sunscreen. Always wear a minimum of SPF 30 sunscreen protection. It is also good to wear a hat and sunglasses even if you are not in direct sunlight. Use a cooling collar. In the same way that a wet bandana around the neck can bring down the body temperature, a reusable cooling collar can do the same (only better). Walk indoors. If the heat is too much to bear, head for the treadmill, the mall, or an indoor track. 5 "I'm Too Old to Walk" Thanasis Zovoilis/Getty Images People who say they are too old to walk are usually the same ones who engage in no form of physical activity at all. Sure, you may have limitations, but exercise can benefit anyone no matter the age or physical condition. To get yourself back on a healthier path: Find the appropriate shoes. Find a proper pair of walking shoes that fit correctly and overcome any alignment problems you may have. Start slowly. It is more important to get into the routine of walking rather than doing too much too soon. Start slowly with the aim of adding distance (even just five to 10 minutes) and/or speed week on week. Consult with your doctor. This is especially true if you have joint problems or a heart condition. Your doctor will be best suited to advise you on ways to avoid injury. Work within your limits. If walking is beyond you, explore other low-impact activities such as swimming, tai chi, gentle yoga, or elliptical machines at the gym. The only wrong thing to do is nothing at all. Walking is one of the best forms of exercise for older adults. It improves cardiovascular health, mobility, and muscle tone. 6 "Walking Is Not Good for My Body" Jeannot Olivet/E+/Getty Images While it is true that a hip, knee, or foot problem can flare up when walking, it may be related more to your footwear than anything else. While you clearly need to work within your limitations, inactivity won't improve your health or make your joint problems any better. Walking can. Buy walking or running shoes. Running shoes are stiffer and padded at the back to lessen the impact on the heel. Walking shoes, by contrast, have a thinner heel and are more flexible at the midsole and toe to allow you to roll from the heel through the foot and toes. But supportive shoes have been shown to reduce knee pain for people with osteoarthritis compared to flat, flexible shoes. Go to a specialty running store for help finding the right shoes for you. Replace your shoes. Walking shoes should be replaced every 500 miles or roughly every six months. They lose their cushioning with regular use and may not protect your muscles and joints the way they are supposed to. Correct your misalignment. If you have flat feet or pronate, arch support and orthotic insoles can make a big difference in how you walk and feel. By realigning your foot to a neutral position, you can take a lot of pressure off the hips, knees, and ankles. Get your shoes fitted. Ill-fitting shoes lead to foot pain, blisters, and early exhaustion. Find an athletic shoe store where the serious runners go. The staff will b more likely to fit your shoes correctly and find the pair best suited for your feet. Use an elastic knee brace. Walking can strengthen the muscles around the knee but may need support over the short- to medium-term. Ask your doctor if an elastic knee brace might help. You can find them at your local drugstore. If your knee pain is severe, see your doctor before engaging in any lower body exercise. Walk on level surfaces. You will place less stress on your body if you don't have to climb hills or traverse gullies. Also avoid roads that slope, because one leg will always be higher than the other; even slight differences can cause problems. Take it easy on your body until you are better able to navigate more challenging terrain. 7 "I Don't Like to Walk Alone" Kevin Wells / Getty Images Of all of the excuses, this may be most valid. Beyond possible concerns about safety, walking alone on a regular basis can simply be less enjoyable. But there are things you can do to make walking a safer and more sociable affair. Join a walking club. You can often find these in community newspapers, by doing an online search, or checking out social sites like Meetup. Walking clubs are great places to make friends and find walking companions. Join a walking event. These aren't necessarily competitive events. Many are simply fun walks conducted within the community or organized by different commercial or charitable groups. Join a charity walking team. Many walking events are organized to support worthy charities. Fundraising teams often seek new members to help reach their targeted goals. Walk safely. Whether you are alone or with someone else, make yourself less vulnerable by walking where other people walk, by walking during peak hours, or by walking with a dog. Always have your cell phone on you in case of an emergency. How to Stay Safe When Walking Outdoors 8 "Walking Is Boring" Sofie Delauw/Cultura/Getty Images Okay, so walking may not be as exciting as running the luge or rappelling down a cliff, but there are things you can do to enhance the overall experience. Start by reframing how you look at walking. If you need to get more out of walking than just fresh air and lovely surroundings, consider these options. Set performance goals for yourself. Start by getting a pedometer, fitness tracker, or walking app. Take the opportunity to challenge yourself by improving your speed, endurance, heart rate, or calorie burn each week. Change your route. Explore new territory. Check out walking trails in your area. Find a park and take a strenuous hike rather than a casual stroll. Change your pace. Vary your pace every few minutes with a walking workout. Do different workouts on different days. Add running, strength moves like push-ups or squats, jumping rope, or other variations to your routine walks. Cross train. Alternate walking days with biking, swimming, weight training, circuit training, or other forms of exercise. Use the time as an opportunity for growth. Instead of just walking, listen to an audiobook, a podcast, or a language tape. You can even download a book onto your smartphone and learn the name of birds or plants along your route. Just remember to keep the volume low and use only one earbud so you can stay alert to your surroundings. In the end, walking doesn't have to be a slog. Once you take the time to look at the many benefits of walking—both to your health and peace of mind—you'll find fewer excuses for not making it a regular part of your life. 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Paterson KL, Bennell KL, Campbell PK, et al. The effect of flat flexible versus stable supportive shoes on knee osteoarthritis symptoms: a randomized trial. Ann Intern Med. 2021;174(4):462-471. doi:10.7326/M20-6321 By Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.