Aim to gradually progress the time you spend walking outdoors.

Start with a 3 to 5 minute round trip and avoid any hills if possible initially. Do not worry about your walking speed or the distance travelled. Focus on the time spent walking at an achievable, comfortable pace. This may mean that you are simply walking to the end of your road and back to begin with.

Going with a friend or family member can be a good way to get started with more regular walking. If the weather is inclement, have an alternative plan; perhaps marching on the spot indoors for 3 minutes.

Aim to walk every day. 

Each week progress the time you spend on your walk by 2 to 5 minutes, until you are walking for 30 continuous minutes. By following this method, you will effectively improve your stamina and may notice other benefits, like improved sleep, mood and energy levels. At this stage, if you wish, you can aim to walk more briskly to steadily improve your cardiovascular (heart and lung) fitness.

Walk at a pace that allows you to still be able to carry on a conversation, although you may well feel hotter and breathe more deeply than when at rest.

DISCLAIMER:

You take responsibility for your own exercise programme. All content should not be treated as a substitute for the medical advice of your G.P. or any other health care professional. Please ensure you take all steps to ensure your personal safety and to minimise any risk while doing the exercises.

Individuals using these exercises do so at their own risk.