Download your free 12 week walk planFor general good health, adults should walk briskly for at least 30 minutes a day on at least five days a week.  This doesn’t have to be done in one walk; it can be split into two or three shorter walks.  You can walk on your own, with friends or family or walk with a group.  

Doctors agree that moderate exercise like walking helps protect the body from many illnesses and conditions, including heart disease and stroke, high blood pressure, osteoarthritis, obesity, the most common type of diabetes and many cancers.

It’s also a great way to relieve stress and stay happy: exercising outdoors, especially in green spaces, can help fight depression and improve mental health.

Getting Started - it's easier than you think!

Getting started is as simple as putting on a pair of shoes and a jacket and stepping out of your front door for a turn around the block!  There are lots of ideas to give you inspiration under Get Walking and to make things easier you'll find a 12 week walk plan that starts you off slowly and easlily. 

You'll be surprised at how quickly your abilities increase and you'll soon have no problem walking briskly for at least 30 minutes.

How to use this 12 week walk plan

The aim of the plan is to get you walking briskly for at least half an hour on at least five days of the week. Use the logbook to record your daily walking and monitor your progress. There’s space to keep a note of how much time you’ve spent walking each day, and extra space to note places where you walked and things you particularly enjoyed. See the example.

Recording Steps

Also on the plan there is space for recording the number of steps you’ve done every day. To do this you will
need a step counter – a pedometer or a Step-O-Meter. You can buy a pedometer from a high street shop or
you can download a free pedometer app on your phone. Don’t forget to keep your step counter on all day and aim for 10,000 steps a day. You don’t have to use a step counter, you can just note down walking times instead. 

Walking 10,000 steps a day can improve your health, build stamina and burn excess calories, here are some helpful tips, it's easier than you think!


For most people, walking is a safe and effective form of exercise and you can start without checking with a doctor. However, if you’re very unfit, are suffering or recovering from serious illness or have any other concerns about your health, discuss this with your doctor before starting the plan. It may be that you need to follow our plan more slowly and gradually, particularly if you're trying to walk briskly.


More about led short walks, our routes database, places to visit, health walks, highland walks, woodland walks and accessible walks...