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Simple tips for successful walking exercise

The great thing about walking is that you don’t need any specialist equipment. Just remember to wear comfortable shoes, ideally a pair of trainers.

We asked personal trainer Gina Hemmings to share her 6 simple steps to successful walking.

1. Start slowly

If you’re not used to exercise, walk 10 minutes from home and then turn around and walk back. Increase this by a minute or two every day

Two men walking a dog

2. If you're not slightly out of breath, it's not working

Make sure that you feel slightly out of breath and are perspiring slightly. This is a good indication that you’re walking at the right pace.

3. Gradually increase the intensity

When your walk starts to feel easier, increase the intensity by taking longer strides and swinging your arms by your sides.

4. Consider walking on a treadmill

If you have knee, hip or joint problems, consider walking on a treadmill as they are cushioned which helps to reduce the impact on the body.

5. Look for soft ground outdoors

If you’re walking outdoors, you might find it more comfortable to walk on soft ground instead of pavements.

6. Wear thin layers

Wear thin layers so that you can take something off if you get too warm. Depending on the weather and the distance you’re walking, you might also want to carry a bottle of water, a snack, sunscreen, a sunhat and a waterproof jacket.

A longer life gives you the chance to learn more about nature, meet more people, see more places, and to help more people

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Further information


Our Information guides are short and easy to digest, giving a comprehensive overview of the relevant topic. Factsheets are longer with more detail, and are aimed at professionals.

You can download other guides in our series from publications

For more information: Call Age UK Advice: 0800 678 1174

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