Sticking to a workout regime can be hard at the best of times. We’ve all attempted a new training programme with great intentions, only to let it slide after a few weeks. Right now, you might be struggling to keep moving in between holidays, hot days and beer garden plans that seem far more tempting than a sweaty post-work run. 

But we all know that the longer you don’t exercise, the harder it can be to pick up where you left off. Now might not be a time for PBs or intense workouts, but sticking with a fitness routine is generally advisable. So, what’s the solution?

Well, back in 2021, Strava analysed millions of pieces of data and found that those who walked alongside their cycling and running were more likely to still be taking part in their activities after six months. It found that 41% of walkers also regularly cycle, and 46% are keen runners. “That is real motivation and a really interesting trend – how discipline and attention track across different activity types,” says Strava’s senior director of data Shailvi Wakhlu. 

So what is it about the humble stroll that’s so good for fitness motivation?

First things first: walking is a great form of low-impact cardio. That’s important because loads of us give up on our fitness goals when it feels like we’re not improving or it’s getting too hard. By walking regularly, however, you can carry on increasing your fitness in between fitness sessions. If you’re struggling to improve at running, walking also provides a great opportunity to increase time on your feet – something new runners tend to struggle with as they increase their distance.

“I find walking really encourages confidence in my classes, as it helps the aerobic system gradually increase in efficiency,” says Lillie Bleasdale, running coach and founder of running group Passa.

“(Increasing time on the feet) certainly helps with those mental barriers especially for a new runner,” adds Bleasdale, explaining that a 30 minute 5K feels less daunting if you’ve already managed a 25 minute walk.

In a 2014 review by the British Medical Journal, walking was also shown to significantly increase VO2max, which is a measure of how well the body transports oxygen and a key sign of fitness. 

The same 2014 study showed walking also reduced symptoms of depression – one of the key barriers to fitness. 

Dr Becky Spelman, a psychologist and clinical director at Private Therapy Clinic, previously told Stylist that “going for a walk is particularly beneficial because we get to be close to nature. This is even true for people who live in cities because they’re still seeing trees and greenery, even in very built-up areas.”

The better we feel about ourselves and our environment, the more likely we are to do something that benefits us. If you’re able to feel less stressed and anxious, you’ll have more energy to do the things you actually want to do – or at least the things that you know will make you feel good in the longer term. 

“I often think the hardest part of running is just getting out the door,” says new runner and Senior Strong writer, Lauren Geall. 

“Because most of us can’t run every day, that momentum can really die on after a day off and for me, the thought of running is worse than the actual run. But when I walk on my rest days, it maintains the simple act of getting outside.” 

That doesn’t have to be true only for running or cycling, either. On recovery days from the gym or when you don’t have time for a full workout, subbing in a walk helps maintain your routine.

If you’re seizing up between workouts, a walk will do your body the world of good. “Overall, walking is a fantastic mode of active recovery which can help to flush out the legs ready for the next session,” says Bleasdale.

That’s because movement encourages blood flow which can reduce inflammation and encourage lymphatic drainage. Better recovery means improved adaptations, leaving you feeling fitter and pain-free in your next workout. 

So, there you have it – if in doubt, walk about. You’ll soon notice the difference.

Images: Pexels/Getty