I used to avoid walking—anything beyond a casual stroll was a chore for me. I could be considered a model for laziness or perhaps "efficiency" might be a kinder term. Despite my love for gym workouts and side projects, you'd often find me lounging around, either on the couch, in bed, or at my desk gaming. I did just enough to get by, and surprisingly, it worked out well most of the time.

My perspective changed when I heard Dan Koe talk about the benefits of walking on social media. I was inspired to give it a try, but I needed a push. Then, my mum came back from a full-body check-up at the hospital. Fortunately, she was in excellent health, but the doctor advised her to start walking, eating well, and exercising to maintain her good health.

Determined to keep her health in check, my mum embraced the doctor's advice. When she shared this with me, I was excited and saw it as the perfect chance to start walking, with her as my accountability partner. And that's how my walking journey began.

Within a month, I was hitting the 10,000 steps mark daily, and I fell in love with walking. For the past four months, I've consistently walked at least 10,000 steps a day. Back when I lived in Enugu, Nigeria, I averaged between 13,000 and 15,000 steps daily; now, it's around 10,000. People even associate my name with walking because I talk about it so much.

Just like Muhammad Ali and Oprah Winfrey, who found walking essential to their lives, I discovered its value. People often ask how I manage to get work done while walking so much each day. My answer is simple: I focus on what’s truly necessary. Walking helps me filter out distractions and avoid meaningless tasks.

You might not be reading this if it weren't for walking. It has transformed my ideas, content, body, and even my identity.

I want to share with you:

1. The remarkable power of walking to give you multiple reasons to keep this habit going.

2. How to turn walking into a game to help you build the habit easily.

My aim is to help you transform your life with one simple habit.

Mind, Body, Spirit, Business – The Comprehensive Habit

You only have so much time in a day and can only adopt so many habits. The habits you choose are vital as they shape your future and influence your quality of life.

Many people aren’t in control of their habits, which makes changing their lives challenging. Habits aren't just physical; they’re mental too. You distract yourself with endless scrolling, shortening your attention span and making it hard to focus on meaningful things like conversations, work, or exercise.

The solution to most of your problems is to reclaim your focus and implement new, high-impact habits. These habits will redirect your attention to what truly matters. Where you focus shapes your mind, creates who you are, and determines your future.

Walking addresses all aspects: mind, body, spirit, and business. Here’s how:

Walking As Meditation

I used to be skeptical about meditation, thinking it was for those into mystical or new-age ideas. But like many things I initially disliked, I simply didn’t understand meditation.

Meditation is about freeing your mind and being present, not dwelling on the past or worrying about the future. With regular meditation, life improves because you’re genuinely living it.

Most people don’t realize how shallow their lives are. They create problems that don’t exist, spiral into anxiety, and let past stresses affect their future. Meditation can help reprogram your mind, but sticking to a seated meditation routine was challenging for me.

That’s where walking comes in as a form of meditation.

Walking For Health

Walking is straightforward: it burns calories. While walking and running the same distance might burn similar calories, the key difference is speed.

I prefer walking because it allows me to listen, read, capture ideas, or write. So, if you're struggling with weight loss, walking is a sustainable habit.

Health Benefits of Walking:

• Calorie Burning: Helps with weight management and improves cardiovascular health.

• Sunlight Exposure: Being outside means exposure to sunlight, which regulates sleep patterns and boosts overall health.

Walking For Creativity

Walking has become the key to my recent success. During my walks, I:

- Listen to audiobooks and lectures

- Write down ideas using my "genius ideas" process

- Walk in silence to solve problems and clarify my goals

Creativity requires time to cultivate ideas and solve problems. Walking helps create this space by eliminating distractions and allowing focused contemplation.

Gamifying Walking To Build An Enjoyable Habit

To make walking a consistent and enjoyable habit, we can apply the same principles that make video games addictive and engaging. Here's a detailed approach:

Step 1) Clarify Your Why

Reflect on How Walking Can Improve Your Life:

- Replace Bad Habits: Identify any unhealthy habits you want to replace with walking. For instance, if you find yourself mindlessly scrolling through social media, use walking as a substitute.

- Boost Creativity: Consider how walking can enhance your creative thinking. Reflect on past instances when ideas flowed easily during walks or when you had insights during physical activity.

- Enhance Health: Walking improves cardiovascular health, aids weight management, and reduces stress. Think about your specific health goals—whether it's improving fitness, managing stress, or boosting overall well-being.

Create a Personal Vision Statement:

- Write down why walking is important to you. Visualize the benefits it will bring and how it aligns with your long-term goals. This vision will serve as a motivational anchor.

Step 2) Set A Daily Goal & Break It Up

Start Small and Gradually Increase Your Goal:

- Set an Initial Goal: Begin with a manageable goal, such as 5,000 steps a day. If you’re already active, aim for 10,000 steps or more.

- Gradual Progression: Increase your daily step count by 500 to 1,000 steps each week. This gradual approach helps prevent burnout and makes the habit easier to maintain.

Break It into Sub-Goals:

- Segment Your Walks: Instead of aiming to complete your step count in one go, break it into smaller segments. For example, you could take three 10-minute walks throughout the day.

- Incorporate Walks into Daily Routines: Use walking as a way to accomplish other tasks, such as walking to the store, taking a break during work, or walking your dog.

Track Your Progress:

- Use a Pedometer or App: Track your steps using a pedometer or smartphone app. Seeing your progress visually can be motivating and rewarding.

- Celebrate Milestones: Set mini-goals and reward yourself when you achieve them. For example, after reaching 10,000 steps consistently for a week, treat yourself to something you enjoy.

Step 3) Create Rules For The Walk

Set Engaging Rules:

- Playful Challenges: Create challenges for yourself during walks, such as avoiding cracks in the pavement or walking a certain distance before taking a break.

- Mindful Practices: Integrate mindfulness or meditative practices. For example, focus on your breathing, observe your surroundings, or practice gratitude during your walk.

- Learning and Growth: Use walking time to listen to educational content, such as podcasts or audiobooks. Set goals to finish a certain number of chapters or lectures per week.

Make It a Game:

- Score Points: Assign points for different activities or challenges completed during your walk. For example, earn points for each new idea generated, book chapter completed, or meditative insight gained.

- Compete with Yourself or Others: Set personal records and challenge yourself to beat them. Alternatively, involve friends or family in friendly walking competitions.

Step 4) Go On The Walk (And Have A Trigger)

Start with a Trigger or Motivator:

- Create a Routine: Attach walking to an existing habit. For instance, go for a walk right after breakfast or before dinner. This routine helps integrate walking into your daily schedule.

- Use Motivational Cues: Choose a motivational cue to prompt your walk. This could be a specific song, a reminder on your phone, or a visual cue like a walking shoe placed prominently.

Make the Start Easy:

- Prepare Your Gear: Keep your walking shoes and gear ready and accessible. This reduces friction and makes it easier to get started.

- Set Small, Manageable Steps: If you struggle to begin, focus on the smallest action, like putting on your shoes or stepping outside. Sometimes, initiating the process is the hardest part.

Stay Consistent:

- Reflect on Your Experience: Regularly assess how walking is impacting your life. Adjust your goals and rules as needed to keep the habit enjoyable and effective.

- Adapt and Evolve: Be open to modifying your walking routine based on what works best for you. Explore new routes, change up your audio content, or incorporate different challenges to keep things fresh.

By transforming walking into a game-like habit with clear goals, engaging rules, and effective triggers, you'll find it easier to integrate into your life and reap the numerous benefits it offers.

That’s it. Start walking and watch how it transforms your life!

– Princewill Nzube