Walking is one of the simplest yet most effective exercises to improve your health, fitness, and overall well-being. Whether you’re looking to increase daily movement, lose weight, or reduce health risks, starting a walking program is an excellent choice.
In this guide, I’ll answer common beginner questions and provide practical tips to help you build a sustainable walking routine.
How Do I Start a Walking Program?
Start at your own pace and gradually increase your walking time and intensity. A great way to begin is:
✔ Walk briskly at a comfortable speed.
✔ Start with 10 minutes per day for the first 1-2 weeks.
✔ Increase your time by 5 minutes per week until you reach 30 minutes per day.
Consistency is key! Walking daily or at least 5 times a week delivers the best health benefits.
How Much Should a Beginner Walk?
For beginners, a good starting point is:
✔ 10-minute walks per day, gradually increasing.
✔ Aim for at least 150 minutes of moderate walking per week (as recommended by health experts).
This pace allows your body to adapt while still boosting fitness and reducing health risks.
How Many Days a Week Should I Walk?
The goal is to walk every day or at least most days of the week. To hit the recommended 10,000 steps per day, you may need to include longer or multiple walks throughout the day.
✔ For general health: Aim for 5-7 days per week.
✔ For weight loss or fitness: Try to walk daily, even if some walks are shorter.
What Is the Recommended Walking Distance Per Day?
The general guideline is 10,000 steps per day, which is approximately:
✔ 5 miles (8 km) per day for most people.
✔ Even 4,000-7,000 steps per day can improve health if you’re just starting.
Remember, quality over quantity—walking briskly has greater benefits than slow walking alone.
Are Three 10-Minute Walks as Good as One 30-Minute Walk?
Yes! Research shows that three 10-minute walks can be just as effective—or even more beneficial—than one long 30-minute session.
✔ Helps maintain a more active metabolism throughout the day.
✔ Reduces prolonged sedentary time, lowering health risks.
✔ Easier to fit into a busy schedule.
If finding one long block of time is difficult, multiple shorter walks are a great alternative!
Is It Better to Walk Faster or Longer?
Both speed and duration matter, but if you have to choose:
✔ Walking briskly (3-4 mph) has been linked to a 35% lower risk of death and a 30% lower risk of dementia.
✔ A longer walk helps with muscle endurance, calorie burn, and overall fitness.
Best approach? Walk briskly while increasing distance over time for maximum benefits.
Do You Need Rest Days from Walking?
For light walking (leisurely pace), rest days aren’t necessary unless advised by a doctor. However, for moderate to intense walking (hilly routes, long distances), incorporating 1-2 rest days per week can help prevent overuse injuries.
✔ Listen to your body—take breaks if you feel muscle soreness or fatigue.
Is It Better to Take 2 Short Walks or 1 Long Walk?
Both have health benefits, but short walks can be easier to fit into daily life.
✔ Short walks (10-15 min): Great for busy schedules and breaking up long sitting periods.
✔ One long walk (30+ min): Improves stamina, endurance, and mental clarity.
If you struggle to find 30+ minutes at once, breaking it up into smaller walks is still highly effective.
Are Morning or Evening Walks Better?
There’s no right or wrong time—it depends on your lifestyle and goals:
✔ Morning walks: Boost energy and focus, kickstart metabolism, and set a positive tone for the day.
✔ Evening walks: Help reduce stress, promote relaxation, and improve sleep quality.
Pick a time that you can stick with consistently!
Want to Improve Strength & Mobility Alongside Walking?
Walking is a fantastic low-impact exercise, but targeting key muscle groups can enhance your results.
✔ If you want to strengthen weak areas, prevent injuries, or improve flexibility, my Pain-Free Body Program can help.
✔ It’s designed to complement walking by targeting core strength, posture, and mobility.
Find out more about the Full Body Program [here].
More Advice On Walking
Walking Strong: The Impact of Walking on Osteoporosis
Walking Poles and Arthritic Knees
Nordic Walking vs. Normal Walking: Which is Better for You?
How To Relieve Back Pain While Walking
Walking Outside vs. Treadmill: Which Is Best for You?
Final Thoughts
Starting a walking program is one of the best steps you can take for your health and fitness.
✔ Begin at your own pace and gradually increase time and intensity.
✔ Aim for at least 150 minutes of walking per week.
✔ Whether you prefer short or long walks, morning or evening, the key is consistency.
Stay active, keep moving, and enjoy the journey to better health and fitness!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
