Life doesn’t slow down, but sometimes we do. It’s easy to fall into patterns of inactivity over time. Maybe work keeps you at a desk for hours, or caring for others leaves little time for yourself. Perhaps an injury or health issue forced you to rest, and the habit stuck. Before you know it, days turn into weeks—or even months—without meaningful movement. You might look out the window and think, I should go for a walk, but then the doubts creep in. What if you feel self-conscious? What if your body isn’t up to it? And what about those little aches or stiffness you’ve been noticing lately?

Here’s the thing: it’s completely normal to feel this way, and it’s never too late to start. The first step may feel challenging, but it’s also the most powerful. Getting outside, even for just a few minutes a day, can transform your mood, health, and outlook. This guide will show you how to ease into a more active, outdoor lifestyle—without pressure, without fear, and with the joy of small victories.

1. Why going outside matters

The outdoors isn’t just about physical activity—it’s a sanctuary for your mind, body, and spirit. Here are some of the transformative benefits of spending time outside:

Boost your mental health
Sunlight stimulates your brain to produce serotonin, the ‘feel-good’ hormone. Spending time in natural environments can reduce stress, anxiety, and even symptoms of depression. You don’t need to spend hours outdoors; just a 10-minute walk can have a noticeable impact on your mood.

Enhance physical well-being
Regular movement improves your cardiovascular health, strengthens muscles, and increases flexibility. Walking outdoors, in particular, is a low-impact activity that’s gentle on your joints and great for building stamina.

Reconnect with the World
There’s something magical about nature. The sound of leaves rustling in the wind, birds chirping, or waves lapping at the shore can calm the mind and remind you of the bigger picture.

Foster creativity and problem-solving
Time outside can boost your creativity. A walk through a park might help you find clarity on a problem or spark new ideas.

2. Preparing yourself for success

Starting something new often feels daunting, but preparation can make all the difference. It’s easy to fall into the trap of all-or-nothing thinking. Maybe you imagine you need to walk a mile or work up a sweat for it to ‘count.’ Let that go. This is about small, achievable steps. Five minutes outside is a victory. Remember, any movement is better than none, and your effort is something to celebrate.

Good gear makes the experience more enjoyable. Invest in a pair of walking shoes that provide adequate support and fit well. For clothing, dress in layers so you can adjust to changing weather. Don’t forget small essentials like a reusable water bottle, a hat for sun protection, or a lightweight rain jacket if needed.

If stepping out alone feels intimidating, find a walking buddy—whether it’s a friend, family member, or even your dog. If you prefer solitude, consider using a walking app or listening to an inspiring podcast to keep you motivated. Think small and manageable. A stroll around the block, a visit to a nearby park, or even a walk to the mailbox is a great start. Familiar environments can make it easier to take that first step.

3. Starting small: your first steps

The biggest hurdle is often just getting out the door. Instead of focusing on distance or time, set tiny goals that feel achievable. For example, aim to walk to the end of your driveway or to a nearby lamppost. Once you’ve achieved that, decide if you’d like to go a bit further—or stop and celebrate your success.

Notice the small things—the way the air smells, the feel of the sun or breeze on your skin, or the colors of the leaves around you. Engaging your senses makes the experience more enjoyable and less like ‘exercise.’ There’s no right way to start. If walking feels too challenging, begin by sitting outside for a few minutes. Watch the world go by and let yourself acclimate to being outdoors again. You might like to keep a journal or use an app to log your outdoor time. Seeing your progress over days and weeks can boost your confidence and help you stay consistent.

4. Managing aches and pains

If you’ve been inactive for a while, it’s normal to feel some discomfort as you start moving again.

Minor muscle soreness is common, especially in your calves, thighs, and lower back. This usually subsides after a day or two. However, sharp or persistent pain is a signal to slow down or consult a healthcare provider. You should spend 3–5 minutes warming up with light stretches or slow-paced movement before your walk. Afterward, stretch again to help prevent stiffness. Focus on areas like your hamstrings, calves, and lower back. Don’t forget to take care of your feet too; blisters or foot pain can be discouraging so ensure your shoes fit well and, if needed, use cushioned insoles or blister pads for extra comfort.

Even short walks can leave you dehydrated. It’s important to drink water before and after your outing to help prevent cramping and fatigue. If you are going on a longer walk, then take water with you as well. Don’t be afraid to stop and rest when you need to; one of the great joys of being outside is stopping to take it all in now and again. On days when you feel unusually sore or tired, it’s ok to take a day off. Recovery is an essential part of building a sustainable habit and it’s easy to do too much too soon which can lead to injury and demotivation. Think little and often and gradually build up.

5. Building confidence over time

Confidence doesn’t appear overnight—it grows with each small step. Each outing is a win, whether it’s stepping outside for two minutes or completing a longer walk. Acknowledge these moments as proof of your commitment and resilience. Keeping a photo journal of your walks is a great way to remind yourself of the amazing places your own two feet have taken you. Snap a picture of something that catches your eye—a flower, a sunset, or a favourite path. Looking back on these moments can remind you of how far you’ve come.

When you’re ready, experiment with different paths, parks, or even surfaces like trails or sand. Variety keeps the experience fresh and exciting. If your body feels ready, consider incorporating light challenges, like gentle inclines or slightly longer distances. Trust your instincts and let your confidence guide you.

6. Turning outdoor time into a habit

Making outdoor time a regular part of your life ensures the benefits last. Tie your walks to a specific part of your day, like after breakfast or before dinner. Consistency helps solidify the habit. For extra motivation, you could look into local walking groups or participate in community events like nature walks. Sharing the experience with others can make it more rewarding, help keep you accountable, and lead to new friendships and adventures.

You don’t need to limit yourself to the summer months either. Look for small ways to connect with nature throughout the year —admire spring flowers, enjoy summer sunshine, marvel at autumn leaves, or feel the crispness of winter air.

Another way to solidify your new habit is to reward yourself. Set small rewards for reaching personal milestones, like treating yourself to a new pair of walking shoes or a day trip to a scenic trail. You might also consider stopping for a warming coffee or a hot chocolate at a nice little café or pub. One of life’s great joys is warming up by a pub fire at the end of a blustery walk.

7. Beyond walking: exploring new activities

As you gain confidence, you might want to branch out into other outdoor activities. Here are a few more gentle options to explore:

Nature photography: Bring a camera or your phone to capture interesting landscapes, plants, or wildlife.
Birdwatching: Use your walks to notice and learn about the birds in your area.
Outdoor yoga: Practice stretches or meditation in a park or garden for added relaxation.

One step at a time

Reclaiming an active, outdoor lifestyle is a journey, not a race. There’s no rush, no pressure, and no need for perfection. Each time you step outside, you’re making a commitment to yourself—to your health, your happiness, and your future. Remember, every step counts, no matter how small. You’re not just walking; you’re reconnecting with the world and rediscovering your own strength. So take that first step today, and let the adventure begin.

Reclaim your confidence: a simple guide to getting outside and moving again