Walking for Fitness: A Simple Plan for Busy People
How to fit more walking into a busy week, build fitness gradually and stay motivated, with no gym membership and no special kit.
Not everyone has the time, money or inclination for the gym. The good news is that one of the best forms of exercise is free, needs no special equipment and can be done almost anywhere: walking.
The NHS recommends that adults aim for at least 150 minutes of moderate activity a week, and brisk walking counts. That sounds like a lot, but it works out at about 20 minutes a day, or 30 minutes on five days. Here's how to fit it into a busy life.
If you have a health condition, haven't been active for a long time, or have any concerns, it's sensible to check with your GP before starting a new exercise routine.
What counts as brisk?
Brisk walking means walking fast enough that your breathing gets a little quicker and you feel warmer, but you can still hold a conversation. If you can sing comfortably, speed up a little. If you can't get a sentence out, slow down.
Find the walks hidden in your day
The trick for busy people is to stop thinking of walking as a separate activity and to build it into what you already do.
- The commute: get off the bus or train a stop early, or park further away from work.
- The school run: walk it, or park a few streets away and walk the rest.
- Lunchtime: a 15-minute walk after eating gets you away from your desk and breaks up the day.
- Phone calls: take calls on the move, whether that's walking round the garden, the block or the office.
- Errands: walk to the local shop, post office or chemist instead of driving.
- Stairs: take the stairs rather than the lift whenever you can.
A few ten-minute walks spread through the day are just as worthwhile as one longer one.
A gentle four-week plan
If you're starting from scratch, build up gradually. Here's a simple plan you can adjust to suit you.
Week 1: walk briskly for 10 minutes, five days a week. Concentrate on getting into the habit.
Week 2: increase to 15 minutes, five days a week. Try one slightly longer walk at the weekend.
Week 3: walk for 20 minutes, five days a week, and add a hill or a few short bursts of faster walking.
Week 4: walk for 30 minutes, five days a week. Plan one longer weekend walk somewhere you enjoy.
If a week feels hard, repeat it before moving on. Consistency matters much more than speed.
Make it more interesting
Walking the same route every day can get boring. Mix things up:
- Explore. Britain is full of footpaths, canal towpaths, parks and coastal paths. Local council websites and walking organisations such as the Ramblers have route ideas.
- Listen to something. A podcast or audiobook can make the time fly. Keep the volume low enough to hear traffic and other people.
- Walk with others. Walking with a friend or family member makes it more sociable and harder to skip. Many areas also have free, friendly local walking groups.
- Set a small challenge. Try a new hill, a longer route or a little faster pace on your usual loop.
Keep track if it helps
Many phones count your steps automatically, and the free NHS Active 10 app was designed to encourage brisk walking. Some people find that tracking progress keeps them motivated. Others prefer just to enjoy being outside. Do whatever works for you, and don't let a number on a screen become a source of stress.
Kit: keep it simple
You don't need anything expensive.
- Comfortable shoes with good support matter most. Trainers are fine for pavements and parks.
- Layers work best in the British weather. A light waterproof jacket is worth having.
- Be visible in the dark winter months. Wear something bright or reflective, especially on roads without pavements.
Rain is not an excuse
Let's be honest: in the UK, if we waited for perfect weather, we'd never go out. A good coat and a bit of determination solve most problems. On truly awful days, march on the spot during the TV adverts, walk up and down the stairs, or do a lap of a shopping centre.
The benefits go beyond fitness
Regular walking is widely recognised as good for the heart, weight, joints and mood. Many people find it clears the head, eases stress and helps them sleep better. It's also time away from screens, a chance to notice the seasons change and, if you walk with others, a chance to catch up properly.
Just start
You don't need a perfect plan. Put your shoes by the door tonight, and tomorrow, go for a ten-minute walk. Then do it again the day after. Small steps, quite literally, add up to a healthier, happier life.