Top Tips for Walking

How much should I walk?

You should be active every day. Every 10 minutes counts. Aim to build up to a total of 150 minutes of moderate intensity activity each week. Walking quickly is a good example of activity that gives your heart a good workout.150 minutes

Make walking part of your daily routine

Your first step to being more active is the most important one. If you're not used to walking regularly, start slowly and at a level that suits you.
There are lots of ways you can start to make walking part of your daily routine. Why not start by

  • getting off the bus a stop earlier and walking the rest of your journey 
  • walking up the stairs instead of getting the lift 
  • sitting down less - take regular breaks from sitting in front of a computer or TV by getting up and moving around.

Then try to

  • plan a time each day for you to walk - use a diary or calendar if it helps
  • build walking into your daily commute
  • walk to the shops instead of driving or getting the bus 
  • make walking part of your social life 
  • involve the whole family so you can support each other 
  • walk your children to school. 

Once you start being more active, you'll have more energy and you'll feel more relaxed.


Gradually walk further and faster

Once you've got used to walking more regularly, you should build up the speed and distance that you walk. 
Brisk walking is a great way of being active at a moderate intensity. It will make you feel warmer, breathe harder and make your heart beat faster than usual, but you should still be able to carry on a conversation. 

Why not start walking quickly for a few minutes - on top of what you already do - a couple of days a week? 


Once you feel comfortable with that, gradually lengthen your walk by adding a few more minutes each time. Or maybe you could walk a few more days each week.

You should aim to build up to a total of 150 minutes of moderate intensity activity each week.


For more information see The British Heart Foundations - PUT YOUR HEART INTO WALKING

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