Daily Walking
Steady walks built into the day; the easiest place to start.
Categories / Walking
Walking
From a ten-minute stroll to a day on the hills. Walking is free, gentle on the joints and works at any age or fitness level.
Walking is the simplest way to get active, and for most people it is the best place to start. Our 9 walking exercises range from a gentle ten-minute stroll and a daily step goal to brisk walking, hill walking, interval walking and long-distance routes. Walking is free, needs no special equipment and is low impact, so it suits beginners, older adults and anyone returning to exercise after a break.
Each walking exercise below explains how to start, how to build up safely, who it suits and what to watch out for, and many include a 12-week plan. Whether you want an easy walking routine for your health, a way to burn more calories, or a challenge such as a hilly trail, you can compare the options and find one that fits your day.
9 regimes
Brisk Walking
Pace that raises breathing but still allows talking.
10,000 Step Target
Daily step goal tracked on a phone or watch.
Interval Walking (Japanese)
Alternate 3 minutes fast and 3 minutes easy walking.
Nordic Walking
Walking with poles to work arms, shoulders and core.
Hill Walking and Hiking
Longer walks over hills and trails.
Rucking
Walking with a weighted backpack.
Incline Treadmill Walking
Walking on a steep treadmill slope (e.g. 12-3-30).
Stair Climbing
Repeated stair climbs as a short, intense cardio session.
Walking: pros and cons
What to like and what to watch for, so you can decide whether this type of exercise is right for you.
Best for: Anyone starting out, returning after a break, or wanting gentle everyday activity.
Pros
- Free, with no equipment beyond comfortable shoes
- Low impact, so it is kind to most joints
- Easy to scale from a short stroll to hill walking and long-distance routes
- Fits into the day: the commute, the school run, the dog, a lunch break
Cons
- A gentle pace builds fitness slowly, so you may need to walk briskly or add hills
- Weather and daylight can get in the way
- Does less for muscle and bone strength than resistance training on its own