Running and endurance
Walking
The simplest way to get active, and it is free.
- Very lightintensity
- ~245kcal per hour
- Freebudget
- Lowimpact
Is walking right for you?
The simplest way to get active, and it is free. It is a very light-intensity, low impact activity that you can do outdoors, on your own, with a partner or in a group. Expect to burn around 245 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try walking
- Burns calories. At around 245 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start walking
Walk for 20 minutes today at a pace that warms you up.
Get the basics: comfortable shoes. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 3 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 4 | 30 | Add a session or make one a bit harder. |
| 4 | 4 | 35 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
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Power walking
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Nordic walking
Walking with poles to work your whole body.
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Couch to 5K
A nine-week plan that takes you from walking to running 5K.
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Running
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Parkrun
A free, friendly, timed 5K in the park every Saturday.
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Trail running
Swap roads for paths, hills and woods.
Not sure walking is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.