Most mornings, I start my day on my treadmill. It’s become one of my favorite rituals because it’s a simple and consistent way to move my body and clear my head. While I love to get a start on my 15k daily step goal (I usually get 7-10k steps in before I leave for work), I also walk because it helps me focus and prepare for whatever the day brings.
One of the best parts about treadmill walking (as well as the running I do 3x per week) is the flexibility it offers. I often shift the tone of my walk based on what I need that day—something energizing, something grounding, or something that simply lets my mind wander. Over time, I’ve realized that these walks aren’t just about physical movement. They’re about creating a little space in my day that belongs entirely to me.
Here’s what that can look like:
- Watching TV or Movies: Some mornings, I cue up a show or movie right on my Peloton screen. It’s an easy way to make exercise feel like leisure. This is a kind of multitasking that feels indulgent instead of depleting, and it allows me to walk longer distances without getting bored.
- Reading an Audiobook: If I’m in the middle of a great audiobook (which is true most of the time!), I’ll often use my walk to keep going. I read pretty widely and I find that both fiction and nonfiction are both great ways to start the day.
- Reading a Magazine: Every so often, I’ll walk and read a magazine. This take a little more coordination on my part since I read physical instead of digital magazines, but sometimes when I get the latest Publisher’s Weekly I don’t want to wait to read it and the treadmill is my first opportunity.
- Playing a Game: On some mornings, especially if I’m feeling really tired, I might open a puzzle game on my phone. It’s a good mental reset and it starts my morning with something fun that I don’t need to give a lot of mental energy to. It also feels like it’s a more gentle way to wake up my brain.
- Talking with Someone: Walking is also one of my favorite times to connect with people. Sometimes I’ll call a friend or check in with family member. There’s something about walking and talking that I really enjoy – plus it helps me gather steps without really thinking about it.
- Listening to a Podcast: Podcasts are another go-to when I want to feel both entertained and inspired. I’ll queue up an episode about leadership, creativity, reading, or health and wellness, and by the end of my walk, I usually have a few new ideas or insights to cognitively chew on.
- Listening to Music: And then there are the music days. Some mornings, especially on the days that I run or that I’m walking on a steeper incline, I need the energy of an upbeat playlist. I’ve found a few songs that have beats on the exact cadence of my running pace and they help me to stay consistent with my speed. Also, it’s fun to listen to a new album (hello, Taylor Swift!) when it comes out.
- Taking a Scenic Walk: Usually in the background of whatever I’m doing while I’m walking, I’ll choose one of the Peloton’s scenic walks and find myself strolling through Iceland, hiking in New Zealand, or following along a beach somewhere on the other side of the world. I love this option and often use it when I’m biking and rowing as well.
What I love most about my walks is how different they can be from one day to the next. Some mornings are focused, and others are… less so. But every walk offers me an opportunity to get my body and my mind moving in sync before the day really gets going.
Over time, walking has become more than exercise for me. It’s a daily practice that I really rely on to get grounded and have some alone time before I get pulled in a lot of different directions throughout my day.
What’s a favorite daily practice that’s felt grounding for you lately?
