Want to start walking? Something cool I stumbled across when reading about Norway is their walking habit, which is known as sondagstur.

(Technically it’s søndagstur, although I tend to forget to put the little cross through the ‘o’ like the Norwegians!).

In this article I am going to run you through the tradition of sondagstur, as well as how to start a walking habit of your own, wherever you live.

Sondagstur: Norway’s Walking Habit

Norway is a generally healthful country and this is certainly helped by traditions such as sondagstur, which simply translates to ‘Sunday trip’.

This is Norway’s traditional weekend walk and it is a national habit for both family bonding and maintaining good health.

Søndagstur has no set rules, although it will usually take around an hour or two, and will usually take place on a Sunday morning or afternoon.

The Norwegians will walk anywhere, often in some stunning part of nature  -  and Norway is full of incredible mountains, forests and lakes.

For example, Trolltunga (as pictured below) is a world-famous cliff that is said to resemble a ‘troll’s tongue’ and makes for an epic end to any hike.

But it’s not just iconic scenery or nature that features on these walks. People will also use sondagstur to wander their cities and towns.

It’s a habit that is done all year around  – yep, even in winter. And Norway is a cold country in the winter. 

Everywhere becomes covered in snow and temperatures drop to well under zero.

For example, the Finnmark plain is the coldest part of mainland Norway, and the coldest temperature ever recorded there was minus 51°C!

Of course, the cold doesn’t bother the Norwegians. (This is the country that produced the Vikings after all!).

Long story short, on a Sunday, come rain, shine or snow, the Norwegians will be walking.

The Benefits of Walking

Understatement alert: Walking is one of the best things you can do to kickstart your health all year round.

Of course, it’s a good calorie burner if you do it for long enough. But more interestingly – due to the energy systems of the body – walking tends to specifically burn fat instead of carbohydrate.

So if you go walking for a few hours, you are likely to be mainly burning fat to keep you going.

This is always a nice thought, especially if you are trying to lose weight. Because, let’s face it, when people say they want to lose ‘weight’ they really mean they want to lose ‘fat’ – nobody wants to lose muscle mass.

Additionally, walking has many other benefits.

It can strengthen your heart, lower your blood pressure, and help you prevent heart disease and other illnesses like type 2 diabetes. It can also aid your digestion (which is why I like to walk after meals) and it can also ease joint pain.

Walking is also great for your mental health, and a good way to ease anxiety and depression.

Plus, if you suffer from gym anxiety, then you don’t need to go to the gym to walk. You can do it anywhere!

So yes, walking is a bit of a health and wellbeing all-star.

You really can never do too much walking.

How to Start a Walking Habit Like Sondagstur

Unfortunately, we are not all able to become Norwegian. 😟

However, we can certainly take inspiration from sondagstur and attempt to create a walking tradition of our own.

Here are a couple of tips on starting your own walking tradition.

1. Schedule it

The most important tip here is to schedule your walk.

Until it becomes a weekly tradition, like sondagstur, then you have to make it part of your week by writing it into your diary.

Eventually, this Sunday walk will become second nature. Something you would never miss. Until then, schedule it in!

2. Start small

If you are just starting walking as a way to improve your fitness, then it’s probably better not to dive straight into a three-hour hike up a mountain.

After this, you may never want to walk again!

Instead, start small. Go for a 30-45 minute walk, maybe somewhere flat.

Over the following weeks, build up the amount of time you walk and the challenge of your route.

3. Find beauty

It’s your sondagstur and you can walk wherever you want.

However, walking somewhere aesthetically pleasing can help you take maximum enjoyment from your walk.

You may not have scenery as dramatic as Norway’s Trolltunga near where you live – but many people have access to a beach, mountain, forest, woodland, park or somewhere with a little beauty.

4. Share it

I know we are in Scandinavia not Africa, but an old African proverb reads: ‘If you want to go fast, walk alone; if you want to go far, walk together’.

I like that quote and it works for sondagstur.

If you have a partner, kids, parents, friends or other family nearby, get them out walking with you.

Enjoying a walk with others has two benefits.

Firstly, you have someone to talk to and enjoy the scenery with. Secondly, if you both make it a tradition, you will keep each other accountable.

5. Dress smart

The quickest way to ruin a lovely walk is by wearing ill-fitting shoes or too much clothing.

You don’t have to invest in specialist walking gear to make your new weekend walk enjoyable

Just choose a decent pair of trainers or grippy walking shoes (if you are trail walking) and some breathable clothing.

Regardless of temperature, aim to start the walk a little cooler than you would like. You will warm up quite quickly as you start moving.

6. Join a walking group

If you enjoy walking, then consider joining a walking group.

Not only will you meet people and feel like part of a community, but you will also be introduced to new walking trails in your area.

The group may also take organized trips outside of your locality, which is something you may not have done by yourself.

Just search ‘walking groups near me’ on your favourite search engine and you are likely to find plenty.

The final word

We have determined that we all cannot become Norwegian – but we all can start walking like the Norwegians by creating a sondagstur of our own.

The benefits of walking are amazing. This is why I love to talk about it so much, both on the Planet Health website and podcast.

However, to feel the benefits, you actually have to do the walking.

Just remember to start small and build up the duration and challenge over time. You are more likely to stick to it this way.

And schedule it into your diary. This is YOUR sondagstur – and it’s up to you to make it happen.

If you enjoyed this article, please share it with someone who may need some inspiration to get walking!