Lunch break walk planner

See the distance, steps and active minutes a walk in your lunch break could give you.

Your details

Minutes for walking
Pace
Days a week
Height
Your weight (optional, for energy)
Other moderate activity a week (optional)

A 30 minute lunch walk

1.5

miles (about 3,426 steps)

  • Turn round at15 minutes, 0.75 miles out
  • Walking minutes in a week150 over 5 days
  • Towards the 150 minutes a week100%, met
  • Energyadd your weight to see it

Turning back at half time makes planning easy. A walk in daylight helps sleep and mood too.

The working

30 minutes at 3 mph

Half an hour at 3 mph covers 1.5 miles: turn round at 15 minutes. At 5 ft 7 in that is about 3,426 steps. Five days gives 150 minutes, the full weekly guideline.

Add your weight to see the energy: at 11 stone, 3 mph is 3.5 METs (Compendium of Physical Activities), adjusted to your own resting rate. Add any other moderate activity, such as cycling to work, and the page counts it towards the 150 minutes too. Walks slower than about 3 mph are still good for you, but only brisk walking counts towards the guideline.

Making it stick

Little tricks

  • Put it in your calendar like a meeting
  • Walk with a colleague, or call a friend
  • Keep trainers at work
  • Have a wet weather route through shops or corridors

Why it helps

More than steps

Breaking up long sitting is good for blood sugar and backs. Daylight at midday helps your body clock and sleep, especially in winter.

Read with care

What this cannot tell you

  • Your workplaceOnly you know how long you can step away.
  • WeatherWrap up, and pick safe routes.
  • HealthBuild up gently after illness.

Questions

Common questions

Is a 30 minute walk at lunch enough exercise?

Five a week meets the 150 minutes a week guideline if it is brisk.

How many steps is a 30 minute walk?

About 3,000 to 4,000 for most adults.

Does walking after eating help?

A gentle walk after a meal helps steady blood sugar.

Sources

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

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

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