Regular physical activity is one of the most effective things you can do for long-term health. For many people, walking is the easiest way to get it: you can start today, anywhere, and fit it around your day.
How much to aim for
The World Health Organization recommends that adults get 150–300 minutes of moderate-intensity activity a week — for example 30 minutes on five days — plus muscle-strengthening activity on two or more days. Brisk walking counts as moderate activity. Every minute counts, including short walks of ten minutes or less.
Brisk means you breathe faster and feel warmer, but you can still talk in full sentences. If you can sing, speed up a little; if you can't speak, slow down.
Building the habit
- Attach it to something you already do: walk after lunch, get off the bus a stop early, or take phone calls on foot.
- Start where you are. If you are inactive, begin with 10 minutes and add a few minutes each week.
- Walk with someone. A regular walking partner makes it harder to skip.
- Track it lightly. Counting steps or minutes shows progress without turning it into a chore.
Walking well and safely
- Wear comfortable, supportive shoes.
- Stand tall, look ahead and let your arms swing naturally.
- Choose safe routes: parks, pavements and well-lit streets. In hot weather walk early or late and carry water.
- On days with polluted air, walk indoors or choose green areas away from heavy traffic.
Where to walk
Parks and green spaces make walking more pleasant, and time in nature has benefits of its own. Shafayaft's place finder will help you find parks and walking routes near you.
Tools for this
Stop and get medical help if you feel chest pain or pressure, severe shortness of breath or dizziness while walking. If you have a heart or lung condition, ask your doctor how to build up safely. This guide is general information, not medical advice — see our safety note.