Walking for Health: How to Start and Stick With a Walking Routine

If you're looking for a simple way to become more active, walking may be the best place to start. It doesn't require a gym membership, special skills, or expensive equipment. It's gentle on the joints, can be done almost anywhere, and is easy to adjust to your fitness level.

The CDC highlights brisk walking as a practical way to meet physical activity guidelines. Here's how to make it part of your life.

The health benefits of walking

Regular moderate activity like brisk walking is linked to many of the benefits of physical activity described by the CDC, including:

• Better mood and less short-term anxiety
• Better sleep
• Lower risk of heart disease, stroke, and type 2 diabetes
• Help with managing blood pressure and blood sugar
• Support for healthy weight management
• Stronger muscles and better endurance for daily activities

The CDC also notes that taking more daily steps is associated with a lower risk of early death, with benefits leveling off at around 8,000 to 10,000 steps a day for adults under 60 and about 6,000 to 8,000 for adults 60 and older. You don't need to hit 10,000 steps for walking to be worthwhile — adding steps from wherever you start helps.

What counts as a "brisk" walk?

Brisk walking is moderate-intensity activity. You should be breathing harder than normal and your heart rate should be up, but you should still be able to carry on a conversation. If you can easily sing, speed up a little. If you can't talk without gasping, slow down.

Getting started: what you need

• Comfortable, supportive shoes with good cushioning
• Weather-appropriate clothing — breathable layers, plus a hat and sunscreen on sunny days (see our sun safety guide)
• Water for longer walks or hot weather
• A safe route — sidewalks, parks, trails, a track, or even an indoor mall

A simple 6-week beginner walking plan

This plan gradually builds toward 150 minutes a week. Walk at a comfortable pace for the first few minutes to warm up, and slow down for the last few minutes to cool down. Adjust as needed — it's fine to repeat a week.

On two days a week, add some simple strength exercises. Our no-equipment home workout is a good match.

Good walking form

• Stand tall, with your head up and eyes looking forward
• Relax your shoulders
• Swing your arms naturally, with elbows slightly bent
• Land gently on your heel and roll through to your toes
• Take natural strides — don't overextend

Ways to make walking more interesting

• Walk with a friend or family member. It doubles as social time — good for your mental health, too.
• Listen to music, podcasts, or audiobooks (keep the volume low enough to hear traffic).
• Explore new routes, parks, or neighborhoods.
• Try intervals: alternate 2 minutes of faster walking with 2 minutes at your normal pace.
• Walk with a purpose: walk to the store, a coffee shop, or a friend's house.
• Join a walking group through a local community center, library, or senior center.

Fitting walks into a busy day

• Take a 10-minute walk after each meal.
• Park farther from the entrance.
• Take walking meetings or walk during phone calls.
• Get off the bus a stop early.
• Walk your dog — or a neighbor's.

Staying safe

• Walk in well-lit areas, and wear bright or reflective clothing at dawn, dusk, or night.
• Use sidewalks when possible. If there's no sidewalk, walk facing traffic.
• Be careful in very hot or cold weather, and stay hydrated.
• Tell someone your route if walking alone in a remote area.

If you have heart disease, diabetes, arthritis, balance problems, or other health concerns, check with your healthcare provider before increasing your activity level.

The bottom line

Walking is one of the simplest, most accessible ways to improve your health. Start with what feels manageable, build up gradually toward 30 minutes on most days, and find ways to make it enjoyable. Consistency matters far more than speed or distance.

For motivation tips, read how to stay motivated to exercise.