If you’re reasonably fit and active and don’t suffer from a medical problem that will affect your ability to exercise - if in doubt, click here first - the easiest way to get motivated and make a start is to walk right out of your own front door. Yes - as simple as that. Do a circuit for 5-10 minutes around the block along a familiar route at a normal, comfortable speed. Then turn around and come home. Having to travel somewhere first, whether it’s a park or out to the countryside, requires extra effort and organisation and is easier to put off. So try it right now. It could change your life forever!

Keeping It Up

Don’t think that 10 minutes isn’t enough to begin with. It’s a start. If you’re happy with a short walk, keep to this time most days for a week or so before increasing your time to, say, 15 minutes a day, or perhaps two 10-minute walks each day. Alternatively, if you feel that 10 minutes is far too easy for you, move straight on to the following 7-Day Walkfit Plan. Although walking is a low-impact, moderate exercise, it is still possible to overdo it. If you treat your body gently at this stage and walk within your own fitness ability then you will find it easy to build up a fitness routine that you can keep up for the rest of your life. Pushing too hard at the beginning is one of the first reasons for giving up exercise routines. See How to Stay Motivated.

Footwear – Gearing Up

To begin regular fitness walking, the only equipment you will need is a pair of well-cushioned, supportive shoes - trainers, specialist walking shoes or other suitable footwear. Many shoe manufacturers now routinely build in cushioning support in their shoes, even smart business shoes made by companies like Ecco, Rockport, Clarks, etc. You might also want to invest in a pair of cushioned walking socks to give further protection to your feet.

What is a brisk pace?

A brisk pace is a pace which is a little faster and needs a little more exertion than your normal walking pace, let’s say walking quickly to catch a bus. If you’re walking with a partner take the Talk Test - if you can’t hold a conversation without getting out of breath then you’re going too fast. So slow down a little to a pace which is more comfortable. The Talk Test is a good guide at any walking pace, from a moderate to a brisk, aerobic pace and it will ensure that you never over exert and injure yourself. See the Step Chart.

Warming Up and Cooling Down

Although walking is safe and effective because it is a low-impact exercise using muscles which you have been using all your life, warming up and cooling down will help you improve your performance and prevent your getting injured.

The best way to warm up is to walk slowly (your normal walking pace) for five minutes before stepping up to a brisker pace. The body is like a finely tuned machine which needs to be warmed up if it is to work at full efficiency. A warm-up prepares the body for exercise by gradually speeding up your heart rate, breathing rate and blood circulation. As your body temperature rises, your muscles warm up and joints are lubricated in readiness for action, reducing the risk of injury. Increasing the blood supply to muscles provides them with more oxygen and glucose enabling you to establish a strong, aerobic pace early in your workout. Warming up also increases blood flow to the brain which improves your mood, focus and motivation.

The best way to cool-down is to gently reduce your brisk pace over five minutes back to your normal walking pace, so that your heart and blood pressure can begin returning to normal. A proper cool-down keeps the blood flowing through the muscles and any lactic acid that has built up inside the muscle cells can be dispersed in the circulation to the liver, where it is broken down. By doing this you should avoid niggling problems such as cramps, muscle soreness and stiffness.