To start a walking routine, begin with short brisk walks of about 10 minutes, then gradually add time until you reach around 150 minutes of moderate activity a week. Walking is free, easy on the joints and can be fitted into almost any day. This guide from Almawadahit.com gives you a simple plan, tips on pace and gear, and ideas for staying motivated.
Key Takeaways
- Health guidelines suggest adults aim for at least 150 minutes of moderate activity a week.
- A brisk walk is about 3 miles an hour; you can talk but not sing.
- Start small, with 10 minutes a day, and build up gradually.
- Comfortable shoes and a regular time of day make the habit easier to keep.
This article is general information only and is not medical advice. Talk to a doctor or other qualified health professional about your own situation.
Why Walking Is a Great Place to Start
Walking is one of the simplest ways to become more active. It needs no gym, no special skills and very little equipment. The NHS notes that walking briskly can help you build stamina, burn excess calories and make your heart healthier, and that even a brisk 10-minute daily walk has health benefits.
How Much Walking Do You Need?
The NHS physical activity guidelines advise adults to do at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity, and to spread it evenly over four to five days or more. The World Health Organization gives similar advice. Brisk walking counts as moderate activity.
That works out at about 30 minutes on five days of the week. You can split it into shorter walks of 10 or 15 minutes if that fits your day better.
How Fast Should You Walk?
For health benefits, aim for a brisk pace. The NHS describes a brisk walk as about 3 miles an hour, which is faster than a stroll. A simple check is the talk test: you can still talk, but you cannot sing the words to a song.
A Simple Six-Week Plan
This sample plan builds up gradually. Adjust it to your own fitness, and repeat a week if you need more time.
| Week | Brisk Walking Time | Days per Week |
|---|---|---|
| 1 | 10 minutes | 5 |
| 2 | 15 minutes | 5 |
| 3 | 20 minutes | 5 |
| 4 | 25 minutes | 5 |
| 5 | 30 minutes | 5 |
| 6 | 30 minutes, with some hills or faster sections | 5 |
Begin each walk with a few minutes at an easy pace to warm up, and slow down for the last few minutes to cool down.
What You Need to Get Started
Walking requires very little equipment, but a few basics help:
- comfortable, supportive shoes with good grip;
- clothing in layers that you can adjust as you warm up;
- a rain jacket for wet weather;
- a water bottle for longer walks;
- bright or reflective clothing if you walk in the dark;
- sun protection, such as a hat and sunscreen, on sunny days.
If you walk outdoors often, our guide to sunscreen basics explains how to choose and apply sun protection.
The fitness guides on Almawadahit.com focus on simple, low-cost ways to stay active like this one.
How to Make Walking a Habit
Pick a Regular Time
Choose a time that fits your routine, such as before work, at lunchtime or after dinner. Putting it in your calendar makes it more likely to happen.
Build Walks Into Your Day
Walk part of your commute, get off the bus a stop early, use the stairs or walk to local shops instead of driving.
Make It Enjoyable
Walk with a friend, explore new routes, listen to music or a podcast, or join a local walking group. Tracking your steps or minutes with a phone or watch can also help you see progress.
Walking Safely
Start gently if you have been inactive for a while. Stick to well-lit, familiar routes, especially at night, and let someone know where you are going if you walk alone. If you have a heart condition, joint problems or another health issue, check with a doctor before starting a new exercise routine.
Walking is also gentle on the back, which makes it useful if you want to prevent lower back pain.
Ways to Make Walking More Challenging
Once 30 minutes of brisk walking feels comfortable, you can increase the challenge without needing much extra time:
- add short bursts of faster walking, then return to your normal pace;
- choose routes with hills or stairs;
- walk on grass, sand or trails, which work your muscles differently;
- go a little further at weekends when you have more time.
Change only one thing at a time and give your body a week or two to adjust before adding more.
Frequently Asked Questions
How Many Steps a Day Should I Aim For?
There is no single official step target in the main guidelines, which focus on minutes of activity instead. A good goal is at least 150 minutes of brisk walking a week. If you like counting steps, check your current daily average and try to add a little more each week.
Is Walking Enough Exercise?
Brisk walking can meet the guideline of 150 minutes of moderate activity a week. However, guidelines also recommend muscle-strengthening activities on at least two days a week. Pairing your walks with simple strength exercises, such as squats or wall push-ups, gives you a more complete routine.
Is It Better to Walk in the Morning or the Evening?
The best time is the one you can stick to. Some people like morning walks because they get the day off to an active start and add daylight, while others prefer unwinding with an evening walk. Choose a time that suits your schedule and energy levels, and keep it consistent.
Related reading: How to Get the Most Out of Our Guides
The Bottom Line
To start a walking routine, begin with 10 brisk minutes a day, build up gradually toward 150 minutes a week and make it part of your normal routine. Good shoes, a regular time and a bit of variety will keep you going. For more simple fitness guides for readers across America, visit Almawadahit .com USA.
Keep reading: find more articles in Fitness and Physical Health.
