Which day will be your 'walk day'?

We all know we should be doing a bit more exercise – it can help with maintaining a healthy weight, and reduce the risk of heart disease, type 2 diabetes and stroke. It can also boost our mood and help us think more creatively.

But life has a habit of getting in the way, and sometimes it’s hard to find the time to get active.

Swapping a short car journey for walking is a clever, and often easier way of building exercise into your routine. It might be a trip to work, school or place of worship, a journey to see friends or to visit the shops.

And it’s good for nature too. Swapping the car for walking or cycling reduces your carbon footprint substantially, not to mention improving the air quality for everyone!

Person walking to work

Get off to a great start...

distance points

  • If you’re not very active but are able to walk, increase your distance and speed gradually.
  • It’s beneficial for people with long term conditions to be physically active.
  • If you can’t walk all the way, can you park the car a short distance away and walk the rest?

walking man

  • Walking should be brisk to get the most health benefits. This is about 3 miles an hour, which is faster than a stroll.
  • You can tell you’re walking briskly if you can still talk but cannot sing the words to a song!


  • If you’re walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get to work.

Find joy in the journey...

headphones and music notes

  • Walking while listening to music, an audiobook or a podcast can take your mind off the effort.
  • But do be aware of your surroundings, especially when near roads and traffic.


  • Spending time in green space or bringing nature into your everyday life can help your mental wellbeing.
  • Try spotting wildlife in your local area and signs of the changing seasons.
  • You can discover greener walks and connect with nature with Go Jauntly

group of people

  • Walking with friends and loved ones is a lovely way to connect when you are having a busy week and would struggle to meet up for longer.
  • Getting to know your neighbours with a friendly ‘hello’ can also help you connect with your community, build confidence and make you feel safer.

Use the Active 10 app

Active 10 tracks how much and how fast you have walked, and gives you goals to work towards to keep things interesting.

active 10 app icon  download on the apple store logo  download on the google store logo

Find places to walk and groups to walk with

couple walking

For more advice

You can find lots of advice online for how to stick to healthy habits and keep going!

You can also report a problem with roads, footpaths and verges

You can find lots of advice online for how to stick to healthy habits
and keep going!

NHS and My Journey Logos