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Start with a short walk at a time and place you can repeat, then gradually add time or distance as it gets comfortable. Any amount of movement is worthwhile; the general adult goal is at least 150 minutes of moderate-intensity aerobic activity a week, which can include walking and can be divided into shorter sessions.
How to start walking for exercise
There is no single beginner schedule that suits everyone. Choose a nearby route and a time that fit your day, then make the first walk short enough to feel manageable. You can put it on your calendar or attach it to a daily cue, such as a lunch break or the period after dinner. The CDC recommends starting slowly and building toward more activity; the NHS similarly advises inactive people who are able to walk to increase distance gradually.
- Choose a repeatable time and route. Pick an easy starting point close to home, work, or another regular destination.
- Begin with a manageable walk. There is no established minimum duration for every beginner; start at a level you can sustain.
- Repeat, then build gradually. As walking becomes comfortable, add time or distance rather than forcing a sudden jump.
- Work toward the weekly goal. The CDC gives 30 minutes on five days as one example of reaching 150 minutes; shorter sessions can also contribute.
The 150-minute recommendation is for moderate-intensity aerobic activity, not necessarily walking alone. Adults are also advised to do muscle-strengthening activity on two days each week. If you cannot complete a planned walk, a shorter walk or incidental walking still counts: the CDC says some activity is better than none. CDC adult activity guidance and CDC advice on adding activity explain these recommendations.
How to tell whether your pace is brisk enough
A brisk walk is faster than a stroll, but you do not need to chase a precise speed. The NHS gives about 3 miles per hour as an approximate guide and pairs it with the talk test: at a brisk pace, you can talk but cannot sing the words of a song. Treat both the speed and the test as practical cues, not pass-or-fail standards. See the NHS page on walking for health.
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Make walking easier to keep doing
A routine is more likely to fit when it works with your schedule and preferences. Try the tactics that solve your particular obstacle:
- Not enough time: Look for a reliable slot in your week, such as a lunch break, commute, or errand. Shorter bouts can add toward the weekly total.
- Low motivation: Choose a pleasant route or invite a friend or family member. A walking group can add social encouragement.
- Boredom: Vary the scenery or destination. Parks, riverside paths, heritage trails, and different neighborhood routes offer alternatives.
- Bad weather: Consider an indoor walking option, such as a mall, if one is accessible and suitable.
- Want a reminder or record: Schedule walks and track them in a paper diary, checklist, or app if that helps. A paid device is not necessary.
Music or a podcast can make a walk more enjoyable; stay aware of traffic and your surroundings when using headphones. These planning ideas are also covered by the NHS guide to being more active and the CDC’s tips for adding physical activity minutes.
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What you need—and what you do not
Comfortable shoes that support your feet and do not cause blisters are enough to begin. You may consider specialist walking shoes for longer walks or harder routes, but they are not a prerequisite. If tracking motivates you, a basic activity tracker is one option; a free app, diary, or checklist can serve the same purpose.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When to get health advice
Moderate-intensity activity is safe for most people, according to the CDC. If you have a chronic health condition, discuss what type and amount of activity are suitable with a health professional. The CDC also advises inactive people with a disability or overweight to seek advice before beginning vigorous activity. This general walking guidance is not an individualized exercise prescription.
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