Walking is the simplest exercise there is. It is free, it needs no special skills, and you can start from your own front door today. Done regularly, brisk walking helps your heart, your weight, your blood pressure and your mood. Walking and Fitness is a practical guide to getting those benefits, whether you are taking your first steps towards a healthier life or looking to get more out of the walking you already do.
Start here
New to walking for fitness? Begin with Starting a Walking Program: A Beginner's Guide, which shows you how much to walk, how fast to build up and how to stay safe. Then read The Health Benefits of Walking Every Day to see why a daily walk is worth the effort, and How Many Steps a Day Do You Really Need? to find a realistic target for you.
Follow a plan
If you like structure, our A Simple Eight-Week Walking Plan takes you from 15-minute walks to 45 minutes of brisk walking, one week at a time. Smart Walking: Posture, Warm-Up and Technique explains the small changes in posture and stride that make every walk more comfortable.
Get the basics right
Comfortable feet make for happy walking. Our guides to Choosing the Right Walking Shoes and Socks and Walking Gear: What You Need and What You Do Not help you choose what you really need, while Staying Hydrated on Your Walks covers when and how much to drink.
Walking for your health
Find out how walking can support weight loss, healthier blood pressure and a calmer, clearer mind, and how a few minutes of stretching keeps you moving freely.
Keep it going
The hardest part of any fitness habit is sticking with it. Learn how to set goals you will keep, fit more steps into a busy day, train for a charity walk and get back into shape after a break. Dog owners will find tips for turning daily dog walks into a workout for both of you.
Walking is suitable for almost everyone, but if you have a health condition or have been inactive for a long time, check with your doctor before starting a new exercise routine. Then lace up your shoes, choose a guide from the menu and take your first step today.