Gentle walking plan

Start small, add a few minutes each week and see when you reach the 150 minutes the UK guidelines suggest.

Your details

Starting with 10 minutes, 5 times a week

Week 8

is when you reach 150 minutes a week, adding 3 minutes a week

Week 110 min a walk, 50 a week, 2.1 miles
Week 213 min a walk, 65 a week, 2.7 miles
Week 316 min a walk, 80 a week, 3.3 miles
Week 419 min a walk, 95 a week, 4.0 miles
Week 8: you reach 150 a week31 min a walk

At a steady walk (about 2.5 mph) these minutes count as activity; the NHS says brisk means you can still talk but not sing. Go at your own pace: if a week felt hard, repeat it rather than adding more. Comfortable shoes, a route with benches, and walking with a friend all help it stick.

Stop and get help if you have chest pain, feel faint or are unusually breathless. Call 999 for chest pain that does not go away. If you have a heart, lung or joint condition, or have been unwell, check with your GP before stepping up.

The working

10 minutes, 5 times a week, adding 3 a week

Week 1 is 50 minutes; adding 3 minutes a walk each week, you reach 150 a week in week 8, at 31 minutes a walk. At a steady 2.5 mph that is about 6.5 miles a week by then.

Your first month

Steady pace

Week	A walk	A week
1	10 min	50 min
2	13 min	65 min
3	16 min	80 min
4	19 min	95 min

Make it stick

Ideas

Same time each day: after breakfast or after lunch
A route with benches, so rests are easy
Walk with a friend or join a local health walk
Repeat a week rather than pushing on if it felt hard

Read with care

What this cannot tell you

Know your healthIf you have a heart, lung or joint condition, ask your GP how to build up.
Measure your paceDistances use the pace you pick; a phone app can measure yours.
Promise resultsSome weeks will go better than others, and that is fine.

Questions

Common questions

How should I start walking for exercise?

Start with a length you can do comfortably, like 10 minutes, on most days, and add a few minutes each week.

What counts as a brisk walk?

The NHS says you should be able to talk but not sing the words to a song.

How long does it take to build up to 150 minutes?

Starting at 50 minutes a week and adding 15 a week, about 8 weeks. Go slower if you need to.

Is walking enough exercise?

It is a great base. Add strength activities on 2 days a week for the full guidelines.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop and get help if you have chest pain, feel faint or are unusually breathless, and call 999 if chest pain does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition.