UPDATED: 75 Things to do While Walking
Updated: 9/18/23
There are so many things to do while walking!
In fact, I’ve come up with the top 75 things to do while walking. I’ve done all of them and they’ve kept me walking, entertained, and in great shape!
It’s a funny thing when I tell people I really enjoy walking, they tell me it’s so boring. Quite honestly, I don’t get that. I’ve found so many things to do while walking.
Walking quiets my mind and allows me to think deeper with more clarity and to be more creative with solutions to pressing issues that are on my mind.
When I was a runner, I really couldn’t let my mind wander because the exertion involved prevented me from really getting deep inside my own head.
Once I began walking and listening to my inner voice, my thoughts really became crystal clear.
I was able to write down (speak into the iPhone notes app.) all I was thinking, and I was problem solving:
I created workouts for my Cross-Country team
I created whole lessons for my various classes
I designed the Prayer/Zen garden in my backyard
I’ve prayed for family and friends
I came up with the idea to create The Walking for Health and Fitness Program in order to help people.
Why Walking is Different
Amazon #1 Digital Walking Books 10-22-23
Walking is different from other forms of exercise. When you walk, you can do many other things simultaneously.
If you run, can you talk to family and friends on the phone? I couldn’t. If you are huffing and puffing in a 45-minute boot camp session, can you dictate your best ideas into your Notes app? I couldn’t. Can you even think clearly enough to come up with that breakthrough idea? Not me!
The one complaint I get about walking is that it takes so much time.
My reply is that it depends on what you do with your time while you walk. When done right, the time you spend walking will give you more time.
Would you believe me if I told you I created and outlined my first four walking books while I was out walking? Or that I come up with most of my YouTube videos, podcasts, and blog post topics while walking? Or I came up with teaching lessons while out walking.
If you currently walk to stay physically fit, you know the benefits of walking. This podcast may give you other ideas to enhance your walking time.
If you have yet to become a walker and are skeptical of the benefits of walking, this podcast may be eye-opening to finding the time to walk and all that you can do while walking.
So many good things have come into my life since I began walking that I wanted to share these 29 things to do while walking!
In this Blog Post, I’ll touch on four main topics:
Benefits of a 15-minute walk.
The power of Neurotransmitters.
Nine reasons people say they don’t have time, and my reply to each friction point. I’ll also explain what a friction point is.
75 things to do while walking.
After reading this blog post, you’ll wish you spent more time walking.
Check out episode 13 of the Walking for Health and Fitness Podcast about Time Management.
I give you ten tips on time management to help you get in more time for walking.
Let’s review the benefits of taking a quick, 15-minute walk.
It only takes some planning to reap the benefits of a 15-minute walk. We all know the importance of regular exercise and its fundamental impact on our mental, physical, and emotional health.
Yet, don’t you find there are days you don’t have the time for a full workout?
Several new studies have shown that walking daily for at least fifteen minutes can add several years to your life. So, if you are faced with a time crunch, taking a 15-minute walk will give you these great benefits:
· Improve mood: the power of endorphins.
· Lowers blood pressure and risk of heart attack.
· Relieve back pain.
· Contributes to weight management.
· Lowers your risk of blood clots in your legs.
· Strengthens arms if you pump them.
· Tightens abdominal muscles.
· Keeps knee joints healthy.
· Strengthen feet to reduce the load on other joints.
· Enhances creativity and problem-solving.
· Is low to no cost.
And that’s to name a few of the many benefits of walking.
Listen to episode 4 of the Walking for Health and Fitness podcast for the Benefits of a Daily Walk.
The Role of Neurotransmitter and Walking
How does walking give you these feel-good benefits? It's in the power of Neurotransmitters.
Walking releases four vital neurotransmitters that impact your motivation, productivity, creativity, and well-being.
· Endorphins
· Dopamine
· Serotonin
· Oxytocin
So why is this so important?
Neurotransmitters transmit electrical signals within the nervous system. Each of these neurotransmitters plays a specific role in your emotional state.
Benefits of Endorphins:
Endorphins are natural pain and stress fighters. Stress and pain are leading factors in the release of endorphins. Endorphins interact with the opiate receptors in the brain to reduce the perception of pain.
Endorphins act similarly to drugs, such as morphine and codeine, without addiction or dependence. So, endorphins are released to decrease the feeling of pain.
The Secretion of Endorphins Leads to:
· Feeling of euphoria
· Modulation of appetite
· The release of sex hormones
· Enhancement of the immune response
Benefits of Dopamine:
Dopamine motivates you to take action. It is responsible for the surge of reinforcing the feeling of pleasure and reward you get when you act towards accomplishing a goal.
Remember all the times you've had that sudden "eureka" moment when the "light bulb" goes off in your head as you hit upon the breakthrough idea of an elusive problem. This feeling is the dopamine working its "magic" on your well-being!
A study of lab rats revealed just how vital dopamine is to taking action. Rats with low dopamine levels always opted for a more accessible option and less reward/food; those with higher dopamine levels exerted the effort needed to receive double the amount of food.
Benefits of Serotonin:
Controls your mood and is responsible for happiness. It helps regulate when you sleep and wake, enables you to think, maintains your mood, and controls your sexual desire. Serotonin is released when you feel significant. Most anti-depressants focus on the production of serotonin.
Your brain has trouble telling the difference between what is real and what you imagine, producing serotonin in both cases. Re-living and reflecting on past achievements will cause the brain to produce serotonin.
More ways to raise your serotonin levels:
· Affirmations
· Positive self-talk
· Gratitude
· Positive reflection
· Sunlight's UV rays promote Vitamin-D and serotonin production
You can easily do all of these during your walks.
Benefits of Oxytocin:
Oxytocin is the glue that binds together healthy relationships. Oxytocin release creates intimacy and trust and strengthens relationships. Often referred to as "the cuddle hormone," a simple way to keep oxytocin flowing is to hug someone.
One of the most exciting findings of the past few decades is that an uptick in mental sharpness always accompanies an increase in oxygen. Exercise acts directly on the molecular machinery of the brain itself. It increases neurons' creation, survival, and resistance to damage and stress.
On June 10th, Walking for Health and Fitness reached #1 on the Amazon Best Seller list for digital walking books.
As a gift for you, please download chapters 1 & 2 and learn how to get over $100 in bonus content, including the audiobook version.
Click HERE for complete information about this free giveaway!
9 Excuses not to walk and my solutions
In episode 14 of the Walking for Health and Fitness podcast, I talked about "friction points," these are the barriers or hurdles we must endure to get on with an activity. I created my Stretching for Health and Fitness Program to have you do all the stretches from the standing position.
Standing and Stretching reduce two main friction points to stretching after you go out for a walk. One: not having to lie down on the grass or floor to stretch. Who wants to get their workout clothes dirty or stained? And Two: Some people can't or find it very uncomfortable to get up and down off the floor.
Solving friction points helps you more easily complete a task.
There are several main reasons why many people feel they don't have enough time to exercise; I'll go over 9 of them and give you solutions to overcome each "friction point":
1. Busy schedules: Many people have demanding work schedules, family responsibilities, and other commitments that take up a significant portion of their day, leaving limited time for exercise. To overcome this, consider the Benefits of a 15-minute Walk I just reviewed.
Here are some solutions to the lack of time argument:
Get up earlier and walk before work.
Walk at lunchtime
Walk with a family member. Some of my favorite times with my son were on our walks. You can kill two birds with one stone here—exercise and connections with your loved ones.
As I said earlier, a byproduct of walking is the uptick in mental sharpness and the activation of neurotransmitters endorphins, dopamine, serotonin, and oxytocin. Our conversations during our walks were our best.
Again, you only need 15 minutes to reap the benefits of walking.
2. Commuting: Commuting to work or other obligations can consume significant time each day, leaving less time for physical activity.
· Park 15 minutes away. You'll be calm and prepared for your workday and have time to unwind before the commute home. If your commute is as traffic-jammed as mine, this may be the best walking time you can give yourself.
3. Prioritization: Some individuals prioritize other activities over exercise. They may feel that work, social commitments, or leisure activities are more important than dedicating time to exercise.
· What's more important than your health?
· Just a 15-minute walk gives you so many benefits; re-listen to the benefits of a 15-minute walk.
4. Lack of motivation: Some people need more motivation regarding exercise. They may need help to make exercise a priority in their lives.
In podcast episode 5, I asked, " What's your why? And if you don't know why you do something, how can you be motivated:
Ask yourself these four questions if you lack motivation:
What happens if you don't walk or exercise?
Write down all the consequences of not being in good shape.
For me, it's the fear of back pain and gaining weight.
What gives you "pep in my step"?
What is that one thing that, when you do it, you lose track of time?
For me, it's writing and speaking about the benefits of walking and physical fitness.
What are Your strengths?
We all have strengths and skills. What do you possess that will help you continue walking?
What fires up Your passion?
Walking will give you more time to develop and expand your passion.
Knowing your Why will fire up your motivation, whether to exercise more or do anything else in your life.
5. Fatigue: Busy and stressful lifestyles can lead to fatigue, making finding the energy and motivation to exercise challenging.
· Exercising boosts oxygen circulation inside your body. This increase in oxygen supports the mitochondria's energy production and allows your body to function better and use its energy more efficiently.
· Walking is so gentle on the body that even if you are exhausted, a 15-minute walk will put some pep in your step.
6. Lack of access: Not everyone can access a convenient exercise facility like a gym. This can make it more difficult for individuals to incorporate exercise into their daily routines.
· You can walk just about anywhere you want. I've walked laps around my school. I go from my classroom to the central office to check my mailbox - we rarely get mail - but it's my excuse to walk. I then do a lap or two around the auditorium, then I walk up to the third floor north end and walk to the south end, down to the second floor and walk south to north, then back to first, and walk north to south back to my classroom. This quick walk takes only 10 minutes and gives me around 900 steps, and usually, I stop and talk to a colleague for some good social interaction.
7. Technology and sedentary lifestyles: The prevalence of technology and sedentary jobs can lead to more time spent sitting and less time for physical activity.
· Use technology to your benefit.
· Through your smartphone, listen to podcasts, audiobooks, & Blinkist, an online resource that condenses non-fiction books into 20-minute blinks. I've listened to several at a time during a long walk. I'll leave a link in the show notes for you to check out the power of Blinkist.
· Notes app to record ideas
· Mappedometer to plan your routes
8. Perception of time: Some people may perceive exercise as time-consuming and believe that they must set aside long periods, which can be discouraging.
· The 75 things to do while walking ideas that are coming up will allow you to compress time and get more done, and because of the physical nature of walking, it will improve your mindset via the neurotransmitters and social connections.
9. Poor time management: Inefficient time management can lead to wasted hours better used for exercise. Listen to podcast 13 for more on time management and walking.
In a nutshell, to better manage your time to walk, You must:
Prioritize walking and fitness
Set specific goals for your health and fitness
Block out time to walk
Combine Activities: walking will give you more time in the long run, as you hear in a moment.
Once you experience the benefits of walking, you'll look forward to your daily walk.
Can you say the same thing about fighting traffic to get to the gym and work out in front of others when you may not feel in good physical condition?
Despite these challenges, it's essential to prioritize physical activity for its numerous health benefits. Finding creative ways to incorporate exercise into your daily routine, such as taking short walks during breaks, using active transportation, or engaging in quick, high-intensity workouts, can help overcome time constraints.
Planning and setting realistic fitness goals can also make it easier to find time for exercise.
Here is a list of 75 things to do while walking
1 Workout: By combining walking and bodyweight fitness movements you can create the ultimate fitness routine. I love doing push-ups (See 11 Benefits of Pushups for a Stronger Body), squats, lunges, or planks at various points of my walks.
I add hills to my route when I want a more challenging walk. By combining walking hills and bodyweight fitness, you increase the numbers of calories you burn during each walk.
2 Thinking/ Brainstorming: What’s your most pressing problem? Stuck with a work-related dilemma? Family issues weighing heavy on you? Walking has a soothing effect on the body and the mind. Read Getting in the Zone
I’ve found the time spent walking has given me more time to think and better analyze problems in my life which has resulted in much better solutions!
Recent research led by the University of California, Los Angeles shows that taking a short walk each day can help to keep the brain healthy, supporting the overall resilience of cognitive functioning.
Daydream!
Use your walking time to create your exciting future!
3 Day Dream: Getting “lost” in our own world helps you explore new ideas, promotes creativity, improves your memory, solve problems, consolidates learning, improve your IQ, and reflection helps aid your development and well-being! Read Know Your Why.
Now tell me, you couldn’t use more of all that!
4 Pray: Alone with your thoughts, is a great time to get outside of your own head and pray.
5 Walking Meditation: My idea of walking meditation is to easily walk and breath in an “odd number breathing pattern”. For example, I breathe in for 4 steps and breath out for 3 steps this gives me an odd number so that you begin on the opposite foot every 7-step cycle. You can add or decrease the number of steps in the cycle but it must be an odd number.
Also, allow yourself to be aware of the cross-pattern movement of your arm and leg swing.
As you practice this breathing pattern, you’ll begin to find that you can quickly drop into it at any time and feel a greater connection of your mind and body. Apply this technique and you’ll easily “drop in” to a meditative state.
When the miles pass quickly and you finish your walk refreshed you’ve hit the meditative sweet spot.
6 Practice Gratitude: While walking, you can simply take a moment to silently acknowledge all that you have. Giving thanks can transform your life. Gratitude opens the door to more relationships, improves physical health, improves phycological health, helps you sleep better, enhances empathy and reduces aggression, and increases mental strength!
WOW, I’m so grateful to be able to get out and walk most days!
7 Listen to Audiobooks to Learn Something:
This is an absolutely fantastic way to enjoy a walk, pass the time quickly, and add to your knowledge base. Are you curious about the origins of the Universe? Need a dose of fiction to entertain you?
Read Benefits of Listening to Audiobooks
Learn a new language: Researchers have found that learning ability and memory retention improves because of the extra blood flow that walking brings.
Learn a new skill: Need to learn sales? Marketing? Leadership? There is a wide range of audiobooks that focus on business and work issue. Walk your way to that promotion!
Listen to the Walking for Health and Fitness Podcast on the Apple Podcast Platform
Your local library should have audiobooks in digital, or CD formats for you to borrow.
A good audiobook will entice you to keep walking. On so many occasions, I’ve continued a walk because of a good audiobook; “I’ll walk for just one more chapter”!
Bonus: Listen to the Walking for Health and Fitness Podcast
Taking Notes!
Use your walking time to dictate your best ideas into your phone app!
9 Write Something: You can voice your ideas into your smartphone.
Most smartphones have very good voice-to-text apps that turn your spoken words into text.
Download the text when you get home, put them into Word or any other program and you’re on your way to writing the great American novel or that work email you’ve been procrastinating!
10 Listen to Music: Let the terrain of the road dictate your music. Nice pleasant road with no congestion; choose a soft acoustic guitar instrumental. Long steep hill, I listen to Tom Petty’s “Climb that Hill”! Heavy city traffic, then get aggressive and play some heavy metal…not to loud, you need to be aware of your surroundings!
11. Photography: You can easily carry a small camera or use your smartphone.
Take pictures and find common themes such as trees, flowers, cars, roadside debris, pets, interesting yard statues, etc.
Post them on Instagram or Facebook while you walk!
I post something almost every time I walk. Sometimes it’s a nice photo of what I’ve seen while out walking, other times it’s a quote or walking advice.
Follow me on Instagram: Walkingforhealthandfitness
Like me on Facebook: Walking for Health and Fitness Program
12 Track Your Mileage: I’ve tracked my mileage over the past 14 years (I was a runner until a back injury forced me to walk. Now I’m hooked on walking and my back feels great!) and I’ve mapped out a route that will take me around the perimeter of the United States.
This started years ago as a way to goof on my students and gave me a reason to get out the door when I was less than motivated. The fun part was photoshopping myself along the route. I tell my students, I’ve run (now walked), the miles, just not in those locations. (More about this in a later post)
13 Scavenger Hunt: Look out for certain objects. When I walk, I love finding coins on the road…how in the heck does a dime wind up in a small crack in the road far from any houses?
14 Reconnect with Family and Friends: Make use of your smartphone by plugging in earbuds with mic capability and you can talk to anyone while you are out walking.
15 Walk the Dog (if you have one, or your neighbor’s dog if you don’t): What better way to spend a half-hour than with man’s best friend exploring the neighborhood. Walking with your dog has the added benefit of reducing feelings of loneliness for you and your dog.
16 Enjoy the Environment: Just being outdoors in the fresh air gives you a mental boost. Self-esteem is boosted by all outdoor exercise.
17 Walk with Friends and Loved Ones: Does it get any better than spending quality time with the people you love and want to be with the most? I’ve always found that my deepest conversations take place while walking.
18 Walk for Charity: Many 5k road races allow for walkers to line up at the back of the pack and walk the course. You get in a good walk, and they usually take place on roadways that are blocked off to traffic.
Added benefits include cheering crowds and water stops along the way. Everyone needs to be cheered on from time to time! Extra bonus: The event gets your donation!
19 Have a Destination in Mind: My long walks are to Starbucks or Dunkin Donuts…coffee, snacks, and bathroom! I usually sit and write down the ideas and thoughts I had while walking.
20 Find your Happy Place: It’s that place that is yours alone where you spend time with yourself. Mine is on a rock ledge overlooking the forest near my home. It’s secluded, quiet, peaceful, and I meditate there.
21 Walk in Pleasant and Enjoyable Places: On the beach at the Jersey Shore is one of my favorite places to walk. Also, this past summer, my family and I walked the Marginal Way Walking Trail in Ogunquit Maine.
Find walking routes that are both scenic and less congested. My new favorite is a route I drive to in the neighboring town. The streets are wide and the houses are big so traffic is kept to a minimum.
22 Discover, Explore, and Learn History: I frequently walk in the Fort Lee Historic Park overlooking the Hudson River. The park includes a Revolutionary War Museum and paved walking paths.
General George Washington’s men were surprised by the British and began the Continental Army’s retreat through Bergen County. Fitness and history all one walk!
23 Window Shopping/Mall Walking: Map out a route that takes you through your town’s main shopping streets. Another great idea is to hit the mall and mall walk! Indoors, comfortable climate, no rain, places to sit and get a beverage and snack. Perfect!
Walking Yoga
Breath slowly and raise your arms.
24 Do Yoga: As you walk, you can perform some basic yoga such as partial sun salutation. Just walk comfortably and Breath in slowly and raise your arms out to your sides and up until both palms touch over your head. Exhale as you bring them down to your sides.
To stretch your chest and shoulders, try the following:
Interlace your fingers behind you, with palms toward your back, and gently raise both arms while you continue to walk along.
Hold for as long as comfortable. Repeat both moves periodically throughout your walk.
25 Spread Happiness: Over the years I’ve noticed the more people on the street I wave to, the more waves I get back. It wasn’t long before people began waving to me first. I usually wave to any car that gives me a wide pathway to walk.
You can tell beforehand when drivers move to their left as they pass you. I always give these drivers a wave of thanks. I figure the good karma coming my way will help me during the times that fast drivers get too close for comfort.
26 Rehearse a Presentation or Speech: Do you have a big presentation or speech coming up? Rehearse it out-load on the road during your next walk. Say it out loud with all the hand gestures you need to get made a bold statement. No need to feel embarrassed, most people will just think you are talking on your cell phone.
27 Problem Solve: I usually type out on my iPhone Notes app. two or three pressing problems that I need to resolve. I head out the door without thinking about the problems, then I just let my mind wander. I’m always amazed at how often the solutions just appears and usually in the last 10 minutes of the walk.
I then speak into the app to get it down before it’s gone. Give this method a try, be open to the process and you’ll find yourself solving many of your most pressing problems.
28 Community Service: Clean up your walking route. Bring some work gloves and a plastic trash bag with you on your next walk and pick up the cans, bottles, and paper you see along the way.
I notice that most people clean up the front of their property but in wooded sections along a road, most towns only send out a cleaning crew once a year if that.
If nothing else, you get to walk along a tidy road the next time you walk that route.
29 Start a Business: What Frank? How can you possibly start a business while walking?
Well, you’re looking at it! I dreamed (Day Dream) about owning my own business and the idea for the idea for Walking for Health and Fitness came to me while out on a long walk.
During most walks since then, I have used my walking time to come up with ideas (Brainstorm) for blog post and YouTube video topics.
I’ve listened to audiobooks (Learn Something) to get Internet marketing advice from marketing professionals, dictated ideas (Write Something) into my iPhone notes and planned out (Thinking) the contents of my Walking for Health and Fitness eBook and program.
I’ve taken photos (Photography) that have shown up on the website, Facebook page, YouTube videos, Instagram, LinkedIn, and Pinterest accounts.
I’ve learned new skills (Problem Solving) to overcome a number of Internet marketing issues including, how to set up an email autoresponder, how to shoot video, and how to write for the web.
I wrote my eBook and asked for guidance from above (Pray).
Whenever I got a little stressed I listened to relaxing subliminal audio tracks (Listen to Music).
Lastly, my hope is that this website helps people in need of health and fitness advice (Spread Happiness)!
Notice how many of the 29 things to do while walking showed up in creating my Walking for Health and fitness website and program.
Notice how many of the first 29 things to do while walking showed up in creating my Walking for Health and fitness website, programs, videos, and now this podcast.
Here are and additional 46 things to do while walking… this will bring our total up to 75!
30. Practice deep breathing exercises.
31. Count your steps.
32. Recite positive affirmations.
33. Sing along to your favorite songs.
34. Listen to a podcast.
35. Plan your day or week in your mind.
36. People-watch.
37. Practice mindfulness by focusing on your surroundings.
38. Solve puzzles or riddles in your head.
39. Visualize your goals and aspirations.
40. Play an audio-guided meditation.
41. Carry a small notebook and jot down ideas or use your smartphone’s notes app.
42. Memorize a poem or quote.
43. Learn a new language with a language-learning app.
44. Identify and name plants and trees.
45. Set fitness goals for your walk.
46. Create a mental gratitude list.
47. Review and revise your to-do list.
48. Listen to a motivational or self-improvement audio.
49. Recite your favorite jokes or puns.
50. Plan your next vacation.
51. Take a moment for self-reflection.
52. Say hello to fellow walkers and strike up conversations.
53. Play a memory-enhancing game in your head.
54. Focus on your posture and walking form.
55. Repeat positive mantras.
56. Identify different bird species by their calls.
57. Carry a portable sketchbook and draw what you see.
58. Count the number of dogs you encounter.
59. Take note of interesting architecture.
60. Play an instrument (harmonica, penny whistle, drum, bagpipes, guitar or any marching band instrument.)
61. Identify cloud shapes in the sky.
62. Practice interval training or HIIT by alternating between brisk walking and slow walking.
63. Review and practice your mental math skills.
64. Make mental grocery or shopping lists.
65. Identify different types of cars or vehicles.
66. Compose a mental letter or email.
67. Learn about constellations and star-gazing if you walk at night.
68. Review a book, movie, or TV show you recently enjoyed.
69. Create a mental bucket list.
70. Plan a surprise for a loved one.
71. Visualize a peaceful and serene place.
72. Reflect on your accomplishments.
73. Plan healthy meals and recipes.
74. Practice active gratitude by appreciating your surroundings.
75. Set intentions for a positive and productive day. My favorite intention is “I believe something wonderful will happen to me today”… and it does!
Remember to stay safe while walking, especially if you're engaging in activities that require your full attention, such as writing or drawing. Always be aware of your surroundings and any potential hazards.
Remember to check out my Walking for Health and Fitness Chapters giveaway, and how to get the audiobook version for free.
Your Next Step:
There are so many things to do while walking! Pick one of the examples from this post and give it a go.
Explore any one of the 75 things to do while walking. Enjoy yourself, enjoy new places, and learn new things. Exercise has never been this easy and fun, you deserve it!
Walk on,
Frank Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, and my latest release Walking Inspiration
PS As a gift for you, please download chapters 1 & 2 and learn how to get over $100 in bonus content, including the audiobook version.
Click HERE for complete information about this free giveaway!
