By Kate Cohen
In consultation with Dr. Ronald Ryan, MD CPE
August 13, 2026
It’s no secret that physical activity is important for your health.
But you don’t need to run marathons or lift heavy weights to make exercise count.
Simply going for a walk is a great way to move your body. It’s beginner-friendly, doesn’t require equipment, and you can easily fit it into your daily routine.
At Rosen Medical Center, we want to help you be the best, healthiest version of yourself. That includes finding realistic ways to move your body.
Here are our five steps (pun intended) to build a walking routine.
Key Takeaways
- Step 1: Start Small and Build Consistency
- Step 2: Choose the Right Environment
- Step 3: Work Around Your Excuses
- Step 4: Focus on Health Benefits
- Step 5: Track Progress and Stay Motivated
- Walking Toward Wellness with Rosen Medical Center
Step 1: Start Small and Build Consistency
It’s important to start small when it comes to making a change in your wellness routine. This allows your body time to adjust to new physical activity, even one as simple as walking.
Challenge yourself to take a 10 to 15 minute walk every day. This gets your body moving without overcommitting your time or energy.
If 10 to 15 minutes doesn’t sound like a lot to you, that’s okay. It’s more important to focus on consistency than intensity, especially in the beginning. Walking a smaller amount every day is better for building a new habit than pushing yourself to do more right off the bat.
Starting small also helps your mind adjust to a new routine. Taking on too much too quickly can easily lead to frustration or burnout. Instead, set smaller, realistic goals that you can achieve and build upon.
There’s nothing worse than setting a goal and not reaching it. Start by setting yourself up for success so you can build momentum and confidence early in your journey.
Step 2: Choose the Right Environment
One of the best parts about incorporating walking into your wellness routine is that it can be done anywhere.
We see our fair share of beautiful weather in Orlando. This makes walking outdoors a wonderful option, especially in the cooler months of the fall, winter, and spring.
If you live in a walkable area, taking a few laps around the neighborhood is a great choice. There are also plenty of outdoor walking paths throughout Central Florida that offer a change of scenery.
Some great Orlando walking paths include:
- Lake Eola Park
- Orlando Urban Trail
- Cypress Grove Park
- Cady Way Trail
- Lake Baldwin Trail
- Bill Fredericks Park
But, for as many beautiful weather days as we’re lucky to have in Orlando, the heat and humidity can be brutal – especially in the summer.
On days when it’s too hot to walk outdoors, try mall walking. Head to the Florida Mall or Mall of Millennia for air-conditioned exercise and window shopping.
Are you a member of the Rosen Aquatic & Fitness Center or another local gym? Treadmill walking is a good option for hot or rainy days that keep you from exercising outside.
Step 3: Work Around Your Excuses
One of the biggest obstacles to starting a new fitness routine is finding the time in your daily schedule.
Here are some common excuses you may run into when you start a walking fitness routine and some ways you can work around them.
- I don’t have time: Go for a 15-minute walk after eating lunch or dinner. Not only does it help to aid digestion, but it becomes part of your mealtime routine rather than trying to incorporate a new time block into your schedule.
- I don’t like walking alone: Make it a family affair. Encourage your partner, kids, parents, or siblings to join you. Walking is healthy for everyone! Don’t live near family? Skip your weekly catch-up phone call with a friend and go for a walk together instead.
- Walking is boring: use the time you’re out walking to catch up on your favorite podcast or a new audiobook. If you’re getting tired of the same route, try a new park or walking path.
- I always talk myself out of it: ask a friend or family member to help hold you accountable to your new healthy habit. It’s often easier to follow through when you know someone is counting on you.
You know yourself better than anyone. Try to think about any excuses you may make ahead of time. Brainstorm some ways you can counter-argue your excuses so when they come up, you’re ready to dismiss them.
Step 4: Focus on Health Benefits
There are so many physical and mental health benefits to walking regularly.
For example, a daily brisk walk can help prevent or manage symptoms of a variety of health conditions, including heart disease, stroke, high blood pressure, and even certain cancers.
It strengthens bones and muscles, helps you maintain a healthy weight, and builds endurance. It can also increase physical function, helping to lower fall risk, particularly in older adults.
Going for a walk is also a great way to boost your energy and improve your mood, thanks to its ability to help your body release feel-good chemicals like endorphins.
Additionally, walking reduces stress and anxiety and improves sleep quality, leading to an all-around healthier lifestyle.
Step 5: Track Progress and Stay Motivated
It’s easy to track your progress when it comes to walking.
Apps, smartwatches and other fitness trackers can help you count steps to ensure you meet daily and weekly goals.
Fitness tech can also help you figure out when it’s time to take another look at your goals. If you’ve been consistently hitting your step goals, it may be time to increase it. Easily walking four times a week? Why not make it five?
Using your tracker can also help you stay on top of your milestones and celebrate them. Made it one full week of walking every day? Treat yourself to something special! Upped your goal from 5,000 daily steps to 7,500 daily steps? It’s time to celebrate!
Walking Toward Wellness with Rosen Medical Center
Walking is a simple, powerful step toward better health.
At Rosen Medical Center, your healthcare provider is here to help you live your healthiest lifestyle.
If you need guidance or support with exercise, nutrition, or any other part of your wellness journey, make an appointment to see your provider.
We’re here to help you every step of the way.
