Walking For Health

Walking for Health

Walking is a simple, free, and easy way to be more active, lose weight, and improve your health.

Often overlooked, brisk walking can help you build stamina, burn calories, and strengthen your heart.

You don’t need to walk for hours. Even a brisk 10-minute walk each day has many health benefits and contributes to the recommended 150 minutes of exercise per week for adults aged 19 to 64.

Before You Start

Wear comfortable shoes or trainers that support your feet and won’t cause blisters.

If you walk to work, consider wearing your regular clothes with comfortable shoes and changing when you arrive.

For longer walks, bring along some water, healthy snacks, a spare shirt, sunscreen, and a sun hat in a small backpack.

If you walk regularly for longer distances, you might want to invest in a waterproof jacket and special walking shoes for tougher trails.

How to Know if You're Walking Fast Enough

A brisk walk is about 3 miles per hour, faster than a leisurely stroll.

You can tell you’re walking briskly if you can talk but can’t sing a song.

You can also use the free Active 10 app on your smartphone to check your pace and get tips on how to add more brisk walking to your day. Download it from the NHS Better Health website.

What If I’m Not Very Active?

If you’re not used to being active but can walk, try to gradually increase how far you walk.

If joint pain is a concern, see if your local pool offers exercise classes. Water can support your joints and help strengthen your muscles.

If you can’t leave home, check out free exercise videos in our Fitness Studio for at-home workouts.

Staying Motivated

Make It a Habit
To walk more, try to make it part of your daily routine. Here are some ideas:

• Walk part of the way to work.

• Walk to the shops.

• Take the stairs instead of the elevator.

• Leave the car behind for short trips.

• Walk the kids to school.

• Take regular walks with a friend.

• Go for a stroll with family or friends after dinner.

Listen to Music
Walking while listening to music or a podcast can make the effort feel easier. It can also help you walk faster and make the time pass quickly.

Use the Active 10 App
The Active 10 app lets you track your walking speed and distance. It sets goals for you to reach and rewards your achievements. Download it from the NHS Better Health website.

Mix It Up
Keep your walks interesting by exploring different areas. You don’t need to go to the countryside; towns and cities have parks, heritage trails, riverside paths, and nature reserves to enjoy.

Join a Walking Group
Walking with a group can help you start, make new friends, and stay motivated. The Ramblers organize walks for everyone, no matter your fitness level. For more information about local walks, visit the Ramblers website.