Walking for beginners: A step-by-step guide

Don’t feel overwhelmed if you haven’t been active in a while. Even short walks can make a big difference to your health.

Studies show that 10 minutes of walking each day can improve mood, benefit your physical health and help you sleep better.

A walk of any length is good for you. If you can do a little more as you gain fitness, that is even better for your health.

Whether you’re recovering from an illness, injury, or just starting a new fitness journey, these gentle walking tips will help you build confidence safely.

• Wear flat and comfortable footwear with a good grip on the sole.
• When taking steps, push off on your toes and then land back down onto your heels.
• Try and swing your arms as you walk. This helps you to keep forward momentum and avoid shuffling.
• Stand tall and pull in your tummy while you walk to improve your posture. This also help you to strengthen the muscles round your tummy and back.
• Start slowly and listen to your body, build up your walking pace as you feel more able.

Start small and try to add a little more walking into your routine each day.

Simple starting points to get walking:

• The 5-minute walk: step outside and walk for 5 minutes in any direction, then turn around and come back.
• The “around the block” challenge: Walk around your nearest block once per day.
• The garden stroll: If you have access to a garden, take a gentle walk around it once or twice a day.
• The room-to-room stroll: If leaving your home feels too much right now, simply walk from room to room in your house for 5 minutes.
• Record your steps. You could us a phone app, smart watch or pedometer to find out how many steps you usually do. This can help you monitor your progress and stay motivated to walk a little more each week.

There’s no ‘wrong way’ to start. Do what feels comfortable for you. Set your own goals, maybe walking to the next lamppost today, and a little further tomorrow.

You can make walking fun! Invite a friend and chat away, stroll to a bench with a view, walk purposefully to the shop, or pop in headphones and listen to a podcast. Read more walking activity ideas.

If starting alone feels challenging:

• Ask family or friends for support you. Tell a family member or friend you’d like some help to get outside a bit more. You could ask them to join you and keep one another motivated.
• Join a local Health Walk group. The groups are run for people just like you! Everyone is welcome and you can walk at your own pace. Give the group a call and they’ll answer any questions you may have. Find your local Health Walk
• Connect with condition-specific groups. If you have a health condition, there are often support groups that can help you become more active.

Keep these safety tips in mind to help make your walking experience comfortable and injury-free.

• Stretch and warm up your muscles before walking.
• Listen to your body and rest when needed.
• Talk to your GP if you have any questions about starting a new activity.
• Add simple strength and balance exercises to your routine. They can help prevent falls and make walking easier. Learn about Strength and Balance.