Use this guide if you want to be more active but are starting from a low level. If you have a heart or lung condition, have had recent surgery, are pregnant or are unsure whether exercise is safe for you, check with your GP or practice nurse first.
Step by step
Start where you are
Begin with short walks of around 10 minutes at a comfortable pace, most days of the week. Choose flat, familiar routes with places to rest. Focus on building the habit rather than speed or distance.
Get the basics right
Wear comfortable, supportive shoes and clothing suitable for the weather. Carry water, your phone and a small amount of money, and tell someone your route if walking alone. In the dark, wear something bright or reflective and use lit paths.
Build up gradually
Each week, add a few minutes to some walks or add an extra walk. Work up to brisk walking, where you can talk but not sing, which counts as moderate activity. Check current NHS physical activity guidelines for how much to aim for over a week.
Make it a routine
Link walks to something you already do, such as after lunch, walking part of the commute or the school run. Put walks in your calendar and plan a wet-weather alternative. Walking with a friend or a local walking group can help you stick with it.
Know the warning signs
Stop and rest if you feel dizzy, very breathless or unwell. Call 999 if you have chest pain or tightness, pain spreading to your arm, neck or jaw, severe breathlessness or you collapse. For joint pain or aches that do not settle after rest, speak to a pharmacist or GP.
Track and adjust
Note your walks in a notebook or phone app and look back each week at what you managed. Increase the challenge slowly with longer walks or gentle hills once brisk walking feels easy. Take rest days when you need them.
Ready-to-use checklist
- Checked with GP if you have a health condition
- Comfortable supportive shoes
- Safe, familiar first route
- Phone and water carried
- Walks scheduled in the calendar
- Wet-weather plan
- Warning signs known
- Weekly progress noted
Practical tips
- Use the talk test: brisk walking means you can hold a conversation but would struggle to sing.
- Try the NHS Active 10 idea of a brisk 10-minute walk as an easy daily starting point.
- Many local councils and charities run free group health walks with trained leaders.
Common problems
My shins or knees ache after walking.
Slow your progress, rest for a day or two and check your shoes are supportive and not worn out. Walk on softer, flatter surfaces for a while. If pain persists, is severe or there is swelling, speak to a pharmacist or GP.
I keep skipping walks when I am busy.
Break the walk into two or three shorter walks during the day. Build walking into things you already do, such as parking further away or getting off the bus a stop early. Remember that some activity is always better than none.
I get very out of breath quickly.
Slow down to a pace where you can talk and build up more gradually. If breathlessness is new, getting worse or comes with chest pain, dizziness or fainting, stop and seek medical advice, calling 999 if it is severe. Mention it to your GP even if it settles.