How to Start a Walking Routine as a Beginner
Everything you need to start walking for health: what to wear, how fast to go, a gentle four-week plan and ways to keep it going.
Walking is one of the easiest ways to become more active. It is free, you can do it almost anywhere, and you do not need special equipment. The NHS notes that even a brisk 10-minute daily walk has health benefits and counts towards your weekly activity.
How much activity are adults advised to do?
The NHS physical activity guidelines advise adults to aim for at least 150 minutes of moderate-intensity activity a week, spread across 4 to 5 days or every day, plus strengthening activities on at least 2 days. Brisk walking counts as moderate activity.
You do not have to reach 150 minutes straight away. Any amount is better than none, and the WHO notes that regular physical activity brings significant physical and mental health benefits.
Before you start
- Check with a doctor first if you have not exercised for some time or you have a medical condition or concerns, as the NHS advises.
- Shoes: any comfortable shoes or trainers that support your feet and do not cause blisters will do.
- Clothing: something comfortable for the weather. For longer walks, carry water and, in sunny weather, sunscreen and a hat.
- Route: choose a safe, well-lit route such as a park, a quiet street or a track near home.
How fast should you walk?
A brisk walk is about 3 miles (roughly 5 km) an hour, faster than a stroll. The NHS describes a simple test: if you can still talk but cannot sing the words to a song, you are walking briskly.
Start at a comfortable pace for the first few minutes, then pick it up.
A gentle four-week starter plan
This plan builds slowly towards about 150 minutes a week. Repeat any week as many times as you need. If something hurts, slow down or stop.
| Week | Walks per week | Time per walk | Pace |
|---|---|---|---|
| 1 | 5 | 10 minutes | Comfortable, building to brisk for the last few minutes |
| 2 | 5 | 15 minutes | Brisk for most of the walk |
| 3 | 5 | 20 minutes | Brisk, with an easy warm-up and cool-down |
| 4 | 5 | 30 minutes | Brisk (about 150 minutes for the week) |
You can split a walk into shorter sessions: two 15-minute walks count the same as one 30-minute walk.
Stop and get help if you feel chest pain, severe breathlessness, dizziness or faintness while walking. Contact a doctor before walking again.
Fit walking into your day
The NHS suggests making walking part of your routine rather than an extra task:
- Walk part of your journey to work or college.
- Walk to the shops for small errands.
- Take the stairs instead of the lift.
- Go for a stroll with family or friends after dinner.
- Walk with a friend at a regular time each week.
Staying motivated
- Pair it with something you enjoy, such as music, a podcast or a phone call. The NHS notes that music can also help you get into a rhythm.
- Track your walks in a notebook or app so you can see progress.
- Vary your routes to keep it interesting.
- Tie it to a daily cue, such as after dinner. See how to build a healthy habit that lasts.
If walking is difficult
If you are not very active but can walk, the NHS suggests increasing your walking distance gradually. If your joints are painful, water-based exercise classes can support your joints while you move. A physiotherapist or doctor can suggest activities that suit you.
Walking also pairs well with breaking up long periods of sitting. See simple ways to move more on a desk-based day.
This article is general information, not medical advice. Talk to a qualified health professional about your own situation, especially if you have a health condition, are pregnant or take medication. Medical disclaimer
Sources
- Walking for health — NHS. Accessed October 23, 2026. (opens external site)
- Physical activity guidelines for adults aged 19 to 64 — NHS. Accessed October 23, 2026. (opens external site)
- Physical activity (fact sheet) — World Health Organization, 26 June 2024. Accessed October 23, 2026. (opens external site)