Walking is one of the most accessible and low-impact exercises available, and it’s never too late to start. Whether you’re looking to boost your health, lift your mood, or simply enjoy the outdoors, walking can be a wonderful addition to your daily routine. Here’s a guide on how to get started, with helpful walking safety tips to ensure your walks are both safe and enjoyable.
1. Start slow & build gradually
When starting a new exercise routine, it’s crucial to begin slowly, especially if you haven’t been active in a while. Start with short, manageable walks—around 10-15 minutes in your local area—and gradually increase the time and intensity as you become more comfortable. Aim for at least three walks per week, gradually working up to 30 minutes or more on most days.
2. Choose the right walking shoes
Investing in a good pair of walking shoes is essential. Look for footwear that offers solid arch support, cushioning, and a comfortable fit. The right shoes can help prevent blisters, foot pain, and other discomforts that might discourage you from keeping up with your new walking habit.
3. Dress comfortably & check the weather
Wear comfortable, breathable clothing that’s appropriate for the weather. Layering is a good option, as it allows you to adjust your outfit as you warm up or if the temperature changes. Don’t forget to apply sunscreen, wear sunglasses, and pop on a hat to protect yourself from the sun.
4. Stay hydrated & energised
Even though walking might not feel as intense as other forms of exercise, it’s still important to stay hydrated. Drink water before, and after your walk, and consider bringing a small water bottle along. If you’re planning a longer walk, a light snack beforehand can help keep your energy levels steady.
5. Find a walking buddy or join a group
Walking with a friend or joining a local walking group can make the experience more enjoyable and help keep you motivated. It’s also a great way to socialise and meet new people who share your interest in staying active.
6. Stay safe
When walking, it’s important to prioritise your safety and follow some basic walking safety tips. Make sure you’re visible by wearing bright or reflective clothing if you’re out early in the morning or later in the evening. Stay aware of your surroundings by choosing well-lit, populated areas and keeping headphone volume low enough to hear what’s happening around you. Always listen to your body—if you experience pain, dizziness, or discomfort, take a break and seek medical advice if needed. Plan your route ahead of time and let someone know where you’ll be walking, especially if you’re going alone. If you have balance issues or joint pain, consider using a walking stick or cane for extra support.
7. Make walking enjoyable
To keep your walks interesting, try varying your routes or listening to music, a podcast, or an audiobook. You could also set personal goals, such as increasing your walking pace, exploring new areas, or tracking your steps with a fitness app or pedometer.
Starting a walking routine is a simple yet effective way to enhance your overall health and wellbeing. To help you get started, we are running a 30-day walking challenge in September. Register for Walk with the Weekly to step into a better you.
