Walking for beginners: Start small, stay consistent, celebrate your achievements for quick results

Understand the benefits of walking

• Walking is a simple yet impactful way to improve overall health and vitality. It is good for your heart as it reduces the risk of heart disease, according to the National Heart Foundation of India.

• Walking strengthens your muscles and joints, helping maintain flexibility. It also aids in weight management by burning calories, as per the National Institute of Nutrition.

• Beyond its physical benefits, walking is also beneficial for your mental health. According to All India Institute of Medical Sciences (AIIMS), walking boosts mood, reduces stress and improves overall mental well-being. Additionally, it enhances your body’s energy levels, increases stamina and reduces fatigue.

• Keeping all these physical and mental health benefits of walking in mind will help you stay motivated of your goals.

Invest in the right gear

• Before you start, make sure you have the right gear not only for your comfort but also to reduce the risk of injury.

• Supportive walking shoes that have adequate cushioning can prevent discomfort or blisters. Wear breathable, moisture-wicking fabrics to stay comfortable during walks, dressing in layers as the weather cools down.

• A fitness tracker can monitor your steps, distance, and progress. Lastly, always carry a water bottle to stay hydrated throughout your walk.

Start with short, manageable sessions

• If you’re new to walking, it’s important to ease into it gradually. Begin with 10–15 minutes per session, 3–4 times a week.

• Walk at a pace that feels comfortable, where you can still hold a conversation without gasping for air.

• Gradually increase your walking time by 5 minutes every week until you reach 30–45 minutes per session.

• Tip: Focus on consistency rather than distance or speed in the beginning.

• Choose routes that are safe, convenient, and enjoyable.


• Start with flat, even surfaces like sidewalks, parks, or walking tracks.


• If walking outdoors isn’t an option, consider using a treadmill or walking indoors at a mall.


• Vary your routes to keep things interesting.

Warm up and cool down

• It is important to include a warm-up and cool-down in your walking routine. This helps prevent injuries and improves flexibility. Start your walk at a slow pace for 5 minutes to prepare your muscles and joints, end with another 5 minutes of slow walking to let your heart rate return to normal.

• After cooling down, stretch your calves, hamstrings, and lower back to improve flexibility and reduce soreness, as highlighted by the Physiotherapy Association of India.

• Make sure to maintain good posture to reduce strain on your body. Keep your head up and look straight ahead. Relax your shoulders and swing your arms naturally. Tighten your core and avoid leaning forward or backward, and walk with a heel-to-toe motion to reduce impact on your joints.

• Tip: If you feel discomfort, slow down and check your posture to ensure proper alignment.

• Monitoring your progress helps you stay motivated and celebrate your achievements.

• Set realistic goals, such as increasing your daily steps or walking for an additional 10 minutes.
  Use a pedometer or fitness app to track steps, distance, and calories burned.

• Tip: Aim for 7,000–10,000 steps a day as a long-term goal for general health benefits.

• Consistency is key. Schedule your walks at the same time every day to create a habit, whether it’s in the morning, during lunch, or in the evening. On busy days, break your walk into shorter sessions (e.g., two 15-minute walks instead of one 30-minute session).

• Some other things to keep in mind when you’re walking is planning for contingencies. When the weather bad, make sure you walk indoors or invest in weather-appropriate gear, like waterproof shoes and a rain jacket.

• When you’re short on time, use small pockets of time, like walking during breaks or parking further from your destination. When you’re low on energy, The National Health Mission recommends walking at a slower pace or for shorter durations but to aim to stay active. Remember, every step counts.