Walking and strolling Draft
The simplest way to move more. A regular walk lifts mood, builds fitness gently and can be social, from a dawn stride to a relaxed evening stroll.
Open the app Find walking and strolling games, places and shops near you.
How to start
What you need
- Comfortable, supportive shoes
- Weather-appropriate clothing in layers
- Water, especially on longer routes
- Phone or map app, and a small bag for keys and snacks
- Optional pedometer or watch
Typical cost
Free. Good walking shoes cost about $60 to $140. Walking groups and guided strolls are often free or donation-based (approximate, varies by city).
Where to play
Neighborhood sidewalks, parks, waterfronts, greenways, trails and malls. Many cities have walking clubs, 'walk and talk' groups, and group walks organized through community centers.
Rules
- A good starting goal is 20 to 30 minutes at a pace where you can talk but not sing.
- Health guidelines suggest about 150 minutes of moderate activity per week for adults, and walking counts toward that total.
- Mix strolls with brisk walks: brisk means a quicker pace where breathing is deeper but conversation is still possible.
- Keep an upright posture, relaxed shoulders, a natural arm swing and a heel-to-toe step.
- Build gradually: add 5 minutes to your walk every week or two, or add gentle hills.
- Choose routes with safe crossings, lighting, and sidewalks, and tell someone your plan for long or remote routes.
- Track steps or time if it motivates you, but listen to your body and rest when needed.
Drills
Warm-up stroll 5 min
Start with 5 minutes at an easy pace to loosen up, then move to a brisk pace.
Interval walk 20 min
Alternate 2 minutes brisk and 2 minutes easy for 20 minutes to build stamina.
Hill repeat 15 min
Walk up a gentle slope at a steady pace and stroll back down. Repeat 5 times.
Mindful walk 15 min
Walk slowly and notice sounds, smells and sights. Leave your phone in your pocket.
Social walk 30 min
Invite a friend, neighbor or walking group. Pick a loop and talk while you walk.
Etiquette
- Share paths: walk on the right, pass on the left, and call out 'on your left' or ring a bell if needed.
- Leash and clean up after dogs if you walk with one.
- Keep headphones low so you can hear bikes and traffic.
Safety
- Wear reflective or bright clothing in low light.
- Be aware of weather, heat and uneven ground.
- Stop and seek advice if you feel chest pain, dizziness or severe breathlessness.
Levels
- 1Starting out; walks 10 to 15 minutes at an easy pace.
- 2Walks 30 minutes several times a week.
- 3Walks briskly for 45 minutes or more and handles hills.
- 4Regular long walks of 1 to 2 hours; may join walking groups or charity walks.
- 5Walks long distances or multi-day routes with ease; takes part in events like half marathons or long-distance trails.
Questions
How many steps should I take?
A common target is 7,000 to 10,000 steps a day, but any increase from your current level helps.
What if I get bored?
Vary routes, listen to podcasts or music at low volume, or walk with friends.
Do I need special shoes?
Any comfortable, supportive pair works. Replace shoes when the cushioning is worn out.
Draft guide: written from general knowledge and not yet checked by someone who plays walking and strolling. Costs are approximate and vary by city. Check with a coach or doctor before starting anything new.