Q. I’m a 68-year-old guy who used to be proud of my walking streak. I’d head out every morning, rain or shine (well, almost every morning), and I was logging two to three miles a day. My blood pressure improved, I slept better, and I just felt more like myself. Then this past winter hit hard. Snow, wind, and cold temperatures made it almost impossible for me to head out, even if only for a short walk around the block. I told myself I’d just take a short break and wait for conditions to improve. Well, that “short break” turned into months.
Now the weather is improving, but I can’t seem to get myself back out there. I know I’m supposed to exercise. I know how good I felt when I was consistent. However, the motivation I had heading into winter last year just hasn’t returned.
I’m worried that I’ve lost the habit for good, and I’m concerned that I’ll never restart. How do I get back on track? What can I do when the weather doesn’t cooperate in the future?
A. I want to commend you for your walking streak; that is quite the accomplishment! I also want to encourage you. You didn’t lose anything for good; you just hit a rough season, and that’s human.
First, let’s start with what you already know about yourself. Your letter points to proof that you are capable of re-establishing this habit and that you have personally experienced the benefits of regular exercise. You’ve felt the difference walking made. You enjoyed better sleep. Your numbers were better at the doctor’s office. You felt better overall. Use those memories as fuel, not pressure. Instead of focusing on what you haven’t been doing, remind yourself of what you gain when you move.
Next, remember that motivation often follows momentum. Think back to when you first began your walking journey. You probably didn’t begin with three miles every day. You built up. Do that again. Instead of focusing on where you were before winter hit, commit to something almost too easy to accomplish. Try a ten-minute walk with no fitness tracker, no mileage goals, and no specific pace in mind. Simply put on your shoes and head out the door. Then, do it again the next day and the next. Think of your daily walks as appointments instead of exercise. When it’s scheduled, it becomes less of a debate and more of a routine.
Now, about the weather, if winter proved anything, it’s that relying only on outdoor walks sets you up for interruptions. Build your backup plan now, before you need it later in the future. Find a simple indoor walking video you can easily put on when the weather isn’t optimal, or find an indoor track or mall where you can walk laps. Another option is to focus on strength training, which is just as important for older adults, on days when walking outdoors isn’t viable.
You might also consider adding a social element. Find a walking buddy or join a local walking club. Even telling a friend that you’re going to restart your walking streak can create gentle accountability. We are usually more consistent when someone else knows our plan.
Finally, remember why you started in the first place. It wasn’t to impress anyone; it was to feel better and improve your physical health. While the first week or two back might feel stiff and awkward, it doesn’t mean you’ve failed. It simply means you took a winter pause and now you’re restarting. Give yourself time and grace as you rebuild your habits.
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