Categories / Outdoor & adventure
Orienteering
Navigate with map and compass between checkpoints.
How to start
Try a beginner event at a local club: a short, easy-level course in a park with a map. Walk it first and learn to read the map.
How to progress
Move to longer courses and run between controls.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The general physical activity guidance applies: the WHO recommends 150 to 300 minutes of moderate activity a week for adults.
Take care: Take a whistle and a phone, tell someone where you are going and watch for uneven ground.
Sources
12-week starter plan
Start with walking courses in a park, once every week or two.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start with a short easy course.
- Keep the map orientated.
- Take a whistle.
Common mistakes
- Choosing too hard a course.
- Not telling anyone.
- Rushing the map.
Kit and cost
Low Approximate UK prices.
- Trainers or trail shoes
- A compass (about £10)
- An event fee (about £3 to £8)
Frequently asked questions
Do I need to run?
No. Many people walk the courses.
Is it good for the brain?
It combines navigation and exercise, but we found no trials.
Where can I try?
Local orienteering clubs run beginner events.
Good for: Heart & fitness Skill Mood & stress Fun & social
Compare with similar options
| Orienteering | Skateboarding | Roller Skating and Blading | Via Ferrata and Scrambling | |
|---|---|---|---|---|
| Typical session | 90 min × 1/wk | 60 min × 3/wk | 45 min × 2/wk | 240 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Moderate cost |
| Equipment | Basic kit | Some equipment | Some equipment | Specialist kit |
| Impact | Medium impact | Medium impact | Low impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |