Many people want to exercise but don't know where to start. Walking is the simplest answer — no equipment, no membership fees, and you can adjust the intensity to suit your body.
Benefits of regular walking
- Helps your heart and lungs work better
- Helps manage weight alongside a suitable diet
- Keeps muscles and joints strong
- Lifts your mood and helps you sleep better
How to get started
If you don't usually exercise, start with 10–15 minutes of walking a day and gradually build up to 30 minutes on at least 5 days a week — around 150 minutes a week, in line with World Health Organization recommendations.
How to walk for real benefits
Walk briskly enough that you breathe harder but can still talk in full sentences. That's moderate intensity, suitable for most people.
Tips to walk more every day
- Take the stairs instead of the lift, or park a little further away
- Walk while on phone calls or during your lunch break
- Invite family or friends for an evening walk
- Use an app or watch to count steps and track progress
Walk safely
Wear well-fitting, supportive shoes, drink enough water, avoid the hottest part of the day and choose a safe route. People with heart disease or other medical conditions should consult a doctor before starting exercise.
Wear well-fitting, supportive shoes, drink enough water, avoid the hottest part of the day and choose a safe route. People with heart disease or other medical conditions should consult a doctor before starting exercise.
