Walking is an incredibly accessible and powerful form of exercise that can transform both your body and mind. If you’ve been sedentary for an extended period, you may find that starting a walking routine can be initially challenging. It’s important to understand that these difficulties are a natural part of the process, and with patience and perseverance, you’ll soon see progress. In this article, we’ll explore some common challenges faced by beginners and offer encouragement on how to overcome them.

Walking is a great way to get exercise, but it can be painful if you’re not used to it. If you’ve been inactive for a while, you may be wondering what to expect when you start walking again. Here’s what you can expect:

  • Your muscles and joints may be sore at first. This is normal, and it will go away as you continue to walk.
  • You may feel tired more easily. This is also normal, and it will improve as your body gets used to the activity.
  • You may not be able to walk as far or as fast as you used to. This is okay, start slowly and gradually increase the distance and speed as you get stronger.

Here are a few things you can do to make walking less painful after a long time:

  • Start slowly. Don’t try to walk too far or too fast when you first start walking again. Start with short walks and gradually increase the distance and speed as your body gets used to the activity.
  • Warm up before you walk. Warming up your muscles and joints before you walk can help to prevent pain. You can warm up by walking slowly for a few minutes, doing some light stretches, or jogging in place.
  • Wear supportive shoes. Wearing supportive shoes can help to reduce the impact on your joints, which can help to prevent pain.
  • Lose weight. If you’re carrying extra weight, losing weight can help to reduce the stress on your joints and make walking less painful.
  • See a doctor. If you’re experiencing severe pain when you walk, see a doctor. They can help you to determine the cause of the pain and develop a treatment plan.

Even if it hurts at first, walking after a long time can have many benefits. Walking can help to improve your cardiovascular health, reduce your risk of chronic diseases, strengthen your muscles and bones, and help you to lose weight or maintain a healthy weight.

So don’t be discouraged if you experience some pain when you start walking again. The pain will usually go away as you continue to walk regularly.

The Aches and Pains

When you start walking after a long period of inactivity, it’s normal to experience some discomfort. You may feel aches in your knees, sore feet, or even body aches. This is particularly true if you’re carrying extra weight, which can place additional strain on your legs, hips, knees, and ankles. While these aches and pains might be discouraging, it’s essential to remember that your body is adapting to the new activity. With time, your muscles and joints will become stronger and more resilient.

Dehydration and Recovery

As you start walking more, you might experience dehydration or feel “yucky” the next day. This is completely normal and is a sign that your body is working hard to adapt to the increased activity. Ensure you drink plenty of water before, during, and after your walks to stay hydrated and support your body’s recovery process. Proper hydration will also help you feel more energized and refreshed the next day.

Embrace the Breaks

It’s essential to listen to your body and take breaks when needed. Sitting down and having a rest during your walk can actually be beneficial, as it allows your muscles to recover and prepares you for the next part of your journey. Taking breaks also helps you spend less time on the couch, in a chair, or in bed, and more time being active and burning calories.

The Journey to Weight Loss

As you continue walking regularly, you’ll likely notice that you’re spending less time snacking or eating, and more time burning calories. This shift in habits, combined with the increased physical activity, can lead to weight loss and a leaner, stronger body. As you shed excess weight, you’ll find that walking becomes progressively easier, and your body will become better equipped to handle the activity.


Starting a walking routine after a long period of inactivity might be challenging, but it’s important to remember that this is a natural part of the process. Embrace the aches, pains, and breaks, and know that your body is adapting to the new stress. With time, you’ll become leaner, stronger, and more capable of handling the demands of walking. So, lace up your shoes, take it one step at a time, and enjoy the journey toward a healthier, happier you. Kudos!

Image by ❄️♡💛♡❄️ Julita ❄️♡💛♡❄️ from Pixabay