How to start walking
Walking is the most underrated tool in the world of exercise: it needs no equipment, costs nothing, can be done at any age, and its health effects when done regularly are well documented in research. All you need to begin is a plan and a comfortable pair of shoes.
Short answer
The first target when you start walking should be modest: 15–20 minutes at an easy pace, 3–5 days a week. Building up gradually to 30 minutes a day over a few weeks is a target in line with general health recommendations. Your measure of pace is the talk test: you should be able to chat while walking but not sing.
Why walking?
The power of walking is hidden in how ordinary it is: it needs no learning, the injury risk is low, there is no fuss over clothing or venue, and it fits naturally into daily life, whether that is the commute, the shops or an evening stroll. Regular brisk walking is the most accessible of the activities that support cardiovascular health, mood and sleep quality. The World Health Organization's recommendation of 150–300 minutes of moderate activity a week is, for most people, most practically met by walking; the whole framework is in the how many days a week to exercise guide.
The first weeks: duration first, pace later
The starting plan is simple: 3–5 days a week, 15–20 minutes, at an easy pace. If you have been inactive for a long time, even 10 minutes is a valid start; research shows that short blocks add up. In the first weeks your only goal is regularity; adding around 5 minutes each week will take you to walks of 30–40 minutes. Raising the pace comes up once the duration has settled: walking the same route slightly faster, or adding brisk sections of 1–2 minutes. Starting the first few minutes of every walk slowly serves as a natural warm-up.
Measuring pace: the talk test
The practical measure of “brisk walking” is the talk test: if you can hold a conversation but not sing, you are at moderate intensity, and that is the pace referred to in health recommendations. If you can sing comfortably the pace is light, which is valuable in itself at the start and on rest days. Step counting is a motivating tool too; but 10,000 steps is not a magic threshold, and research shows clear benefit at lower levels. The whole concept of intensity is described in the cardio intensity guide.
Shoes, surfaces and small practical notes
The only important piece of equipment is footwear: a walking-suitable trainer with a flexible sole that leaves room for the toes and does not rub is enough; special technologies are not required. As for surfaces, tarmac and paved paths are fine; earth and grass are a little gentler on the joints. Carrying water in hot weather, dressing in layers in the cold and choosing visible colours in the dark are simple but important precautions. Mild calf tightness after a walk is normal; recurring pain in the ankle, knee or hip calls for a review of your shoes and the surface, and for advice from a healthcare professional if it persists.
Posture and technique: small details, real comfort
Walking needs no technical coaching, but a few small details make long walks noticeably more comfortable. Direct your gaze a few metres ahead rather than at the ground; with the head upright, the neck and back tire less. Keep the shoulders relaxed and away from the ears and let the arms swing naturally; as the pace rises, bending the elbows slightly makes the swing easier. Trying to speed up by lengthening your stride is a common mistake; an over-long stride lands hard on the heel and puts extra load on the knees. The right way to go faster is not a longer stride but a quicker one. Breathing through the nose without forcing the rhythm, and keeping the abdomen lightly engaged, also support your posture. Do not try to perfect these details from day one; paying attention to one of them on each walk will settle all of them within a few weeks. A few minutes of light calf and hip stretching after a walk is a pleasant close that reduces the next day's stiffness.
Making it regular: stitching walking into life
The great strength of walking is that it can be stitched into life without requiring a separate “exercise hour”: getting off a stop early, a 15-minute loop at lunchtime, a walk round the neighbourhood after dinner, taking phone calls on foot. A fixed route and time removes indecision; a walking companion, or an audiobook or podcast for company, feeds regularity. Once your walking base has settled and you want to move on to running, the safe method for that transition is described in the walking to running guide. In situations such as heart problems, advanced joint disease or pregnancy, shape your walking plan in discussion with your doctor.
Checklist
- I have got a comfortable, suitable pair of walking shoes ready.
- I have made a starting plan of 15–20 minutes, 3–5 days a week.
- I have decided which days and times I will walk.
- I have learned to check my pace with the talk test.
- I have adopted the rule of adding about 5 minutes a week.
- I have accepted the principle of stopping and seeking advice if pain persists.
Frequently asked questions
Do I have to take 10,000 steps a day?
No; 10,000 is a popularised target rather than a scientific threshold. Research shows clear health benefit at lower step counts, and a gradual increase from your own starting point is enough.
Is walking enough to lose weight?
Walking raises energy expenditure and is a valuable part of a balanced routine; but body weight depends on many factors and no activity on its own guarantees a result. Nutrition and movement together are what count.
Is walking uphill more beneficial?
A hill means higher intensity in the same time and works the leg muscles more. Adding hills to your route once your pace has settled is a natural way of progressing.
Is walking on a treadmill the same as walking outside?
Largely yes; a treadmill is a regular option independent of the weather. Setting a slight incline (1–2 per cent) is a common suggestion for imitating the gradient and surface variety of walking outdoors.
This guide draws on the World Health Organization's physical activity recommendations and on the general findings of public health research into walking.