How to Start a Daily Walking Habit

Walking is one of the most accessible forms of physical activity. You don’t need a gym membership, special equipment or a lot of experience. All you need is a comfortable pair of shoes and a little time. And because it’s gentle and flexible, walking is a great way to build a regular movement habit.

Why walking counts

The World Health Organization recommends that adults aim for at least 150 to 300 minutes of moderate-intensity physical activity each week. Brisk walking counts as moderate activity. That might sound like a lot, but 150 minutes is roughly 30 minutes on five days of the week, and it can be split into shorter walks.

Regular physical activity is associated with many benefits for both physical and mental wellbeing. Even if you’re starting from very little activity, doing some is better than none.

Start where you are

If you’re new to exercise or returning after a break, start small. A 10-minute walk is a great beginning. The goal in the first couple of weeks is simply to build the habit of walking regularly, not to go far or fast.

A gentle starting plan:

• Week 1: 10 minutes, most days
• Week 2: 15 minutes, most days
• Week 3: 20 minutes, most days
• Week 4: 25 to 30 minutes, most days

Increase gradually and listen to your body. Including easier days and rest days is a normal part of building any routine.

Make it a habit

Link it to your routine

Attach your walk to something you already do. For example, walk after breakfast, during your lunch break, or straight after work before you sit down.

Schedule it

Put your walk in your calendar like an appointment. It’s easier to protect time that’s already planned.

Make it easy to start

Leave your shoes by the door and keep a light jacket handy. Reducing small barriers makes it much more likely you’ll go.

Walking with good form

• Stand tall and look ahead rather than down at your feet.
• Relax your shoulders and let your arms swing naturally.
• Take comfortable steps, landing gently on your heel and rolling through to your toes.
• Breathe naturally.

Start each walk at an easy pace for a few minutes to warm up, then gradually pick up the pace if you’d like. Slow down for the last few minutes to cool down.

How to tell if you’re walking briskly

A simple way to check is the “talk test”. At a brisk pace, you should be able to talk but not sing. If you can sing comfortably, you can try going a little faster. If you can’t talk, slow down.

Keep it enjoyable

• Vary your route. Explore a local park, a new neighborhood or a nearby trail.
• Walk with others. A friend, family member or walking group can make it more social and help you stay consistent.
• Listen to something. Podcasts, audiobooks or music can make the time fly. Keep the volume low enough to stay aware of your surroundings.
• Notice your surroundings. Walking can also be a mindful practice. See Simple Mindfulness Exercises for Beginners.

Track your progress

Tracking can be motivating. Use a simple calendar to tick off each day you walk, or note the number of minutes. Looking back at a month of ticks can be really encouraging.

Stay safe

• Wear comfortable, supportive footwear.
• Choose well-lit, safe routes, and wear bright or reflective clothing in low light.
• Drink water, especially in warm weather.
• Stop if you feel pain, dizziness, chest discomfort or unusual shortness of breath, and seek medical advice.

If you have a health condition, are pregnant, or haven’t been active for a long time, check with your doctor before starting a new exercise routine.

Further reading

• World Health Organization, Physical activity fact sheet
• NHS, Walking for health