A Beginner’s Guide to Starting a Walking Routine

ByAndy Kenny

Walking is one of the easiest ways to start exercising. It needs no special skill, costs very little and can be done almost anywhere. The hard part is not the walking – it is making it a habit you keep.

How much walking do you need?

The HSE physical activity guidelines recommend at least 150 minutes of moderate-intensity activity a week – for example, 30 minutes on five days – plus muscle-strengthening activity on two days. If that sounds like a lot right now, that is fine. Any increase from where you are today is a step in the right direction.

What does “moderate” walking feel like?

Use the talk test. At a moderate pace you can talk in sentences but would find it hard to sing. If you can sing comfortably, you can go a little faster. If you cannot say more than a few words, slow down.

Before you start

  • Shoes: comfortable, supportive trainers you can walk in for 30 minutes without rubbing.
  • Clothing: layers and a light waterproof – this is Ireland.
  • Route: pick a safe, well-lit route you can repeat.
  • Health check: if you have a heart condition, diabetes, joint problems or have been inactive for a long time, talk to your GP first.

A simple four-week starter plan

Walk on five days a week. Rest or do something gentle on the other two.

  • Week 1: 10 minutes at an easy pace.
  • Week 2: 15 minutes – the last 5 minutes slightly brisker.
  • Week 3: 20 minutes – 10 minutes at a brisk, talk-test pace.
  • Week 4: 25–30 minutes – most of it brisk.

If a week feels hard, repeat it. Progress is not a race.

Five ways to make it stick

  1. Attach it to something you already do – after dropping the kids at school, after lunch, before dinner.
  2. Schedule it like an appointment.
  3. Walk with someone – a friend, partner or the dog.
  4. Have a bad-weather plan – a shorter route, an indoor option or walking at home.
  5. Track it simply – a tick on a calendar is enough.

What to do after four weeks

Once 30 minutes feels comfortable, you can add hills, a few faster intervals, or a longer walk at the weekend. This is also a good time to add two short strength sessions a week – see how to combine walking with strength training.

Common beginner mistakes

  • Doing too much in the first week and getting sore or fed up.
  • Only walking when the weather is perfect.
  • Expecting fast weight loss and giving up when the scales do not move.

General information only, not medical advice.

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