Walking is one of the easiest ways to become more active, and you can start with as little as 10 minutes a day. The World Health Organization (WHO) recommends that adults get at least 150 minutes of moderate activity a week, and brisk walking counts. This guide shows how to begin from a low starting point and build up safely over a couple of months.
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How Much Walking to Aim For
The long-term aim for most adults is at least 150 minutes of moderate-intensity activity a week. The WHO, the US Centers for Disease Control and Prevention (CDC) and the NHS all use this figure. The CDC points out that it works out at 30 minutes a day, 5 days a week, and that you can split it into shorter chunks.
If that sounds like a lot right now, it does not need to happen in week one. The WHO also says that some physical activity is better than none. Every short walk counts towards the total.
What Brisk Walking Means
Brisk walking means walking faster than a stroll, at a pace where you breathe a little harder and feel warmer. The NHS describes it as about 3 miles an hour (roughly 5 kilometres an hour).
The simplest check is the talk test from the NHS: you can still talk, but you cannot sing the words to a song. If you can sing, speed up a little. If you cannot talk in short sentences, slow down.
Get Ready to Start
You do not need much to start walking. The NHS says comfortable shoes with good support are the main thing.
- Shoes that fit well, with cushioning and support. Trainers are fine.
- Layers you can take off as you warm up, and a waterproof in wet weather.
- Something bright or reflective if you walk in the dark or near traffic.
- Water on longer walks or hot days.
- A phone or watch to time your walks, if you want to track progress.
Plan a few safe routes from your front door: a short loop of about 10 minutes, a medium one and a longer one. Having routes ready removes one more reason to stay in.
A Simple Plan for the First Eight Weeks
Start with short walks and add a few minutes each week. This sample plan builds from 10 minutes a day to 30 minutes, 5 days a week, which meets the 150-minute guide. Move on only when the current week feels comfortable, and repeat a week if you need to.
| Weeks | Walks per week | Time per walk | Pace |
|---|---|---|---|
| 1 to 2 | 5 | 10 minutes | Comfortable, with the last few minutes a little faster |
| 3 to 4 | 5 | 15 minutes | Brisk for at least half the walk |
| 5 to 6 | 5 | 20 to 25 minutes | Mostly brisk |
| 7 to 8 | 5 | 30 minutes | Brisk, using the talk test |
Start each walk at an easy pace for the first few minutes, then speed up. Slow down again for the last few minutes before you stop.
If 10 minutes is too much
If 10 minutes feels too much, start with 5 minutes once or twice a day and build from there. Short, regular walks are more useful than one long walk followed by a week of rest.
Track your minutes
Keep a simple record of how many minutes you walk each day, on a calendar or in your phone’s health app. Adding up your minutes each week shows how close you are to the 150-minute guide, and seeing the total grow is a good reason to keep going. Counting minutes is easier for beginners than counting steps, because it matches the way the guidelines are written.
Fit Walking Into Your Day
The NHS suggests building walking into your daily routine rather than treating it as a separate task. Small changes add up across a week.
- Walk all or part of the way to work, school or the shops.
- Get off the bus one stop early.
- Take a 10-minute walk after lunch or dinner.
- Walk while you take a phone call.
- Arrange to walk with a friend instead of meeting for coffee.
Put your walks in your calendar like any other appointment. A walk with a set time is much more likely to happen than one you plan to fit in later.
Walking with other people also helps many people keep going. The NHS mentions walking groups as one option, and changing your route now and then keeps walks interesting.
Look After Your Body
A little tiredness and mild muscle aches are normal when you start. They usually ease as your body gets used to walking.
Stop and rest if you feel pain, dizziness or chest discomfort. On hot days, walk in the cooler part of the day and drink water. On icy or wet days, choose flat, well-lit paths.
The WHO also recommends muscle-strengthening activities on at least 2 days a week, alongside aerobic activity such as walking. Once walking feels routine, you could add simple strength work such as standing up from a chair several times or carrying shopping bags.
When to Talk to a Doctor First
Talk to a doctor before starting if you have not been active for a long time, if you have a heart or lung condition, diabetes, joint problems or another long-term health condition, or if you are pregnant. A doctor can tell you what pace and distance are right for you.
Seek medical help straight away if you feel chest pain, severe breathlessness or faintness while walking. For most people, though, a gentle start and slow progress make walking a safe, low-cost way to move more.
