Short outdoor walk
A comfortable walk on level ground, with rests.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
Supportive shoes
Getting into position
- Choose a flat, familiar route with places to rest, such as benches.
- Wear comfortable, supportive shoes and use your usual walking aid if you have one.
How to do it
Start slowly for the first couple of minutes.
Walk at a pace where you can talk but not sing.
Stop and rest whenever you need to, then carry on.
Slow down for the last couple of minutes.
Keep in mind
- Talk, don't sing.
- Rests are part of the plan.
Where you should feel it
Your breathing and heart rate going up, and your legs working. You can still talk.
Stop or change something if you feel
Chest pain, breathlessness that doesn't settle with rest, or pain in a joint.
A gentler starting point
Walk for less time, or rest more often.
When it feels easy
Take fewer rests, then try the steady walk.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Walk at a comfortable pace, resting whenever you need to.
5–10 minutes in total, resting as needed
Move on when: The whole session feels comfortable on the talk test, two sessions running.
Add a minute or two of walking in total.
10–12 minutes in total, resting as needed
Move on when: The whole session feels comfortable on the talk test, two sessions running.
Take fewer rests, walking a little further between each one.
10–12 minutes in total, two or three short rests
Move on when: You only need two or three short rests, two sessions running.
Add a minute or two, keeping your rests short.
12–15 minutes in total, one or two short rests
Move on when: The whole session feels comfortable on the talk test, two sessions running.
Keep going without stopping, slowing down instead of resting.
15–20 minutes, resting only if you need to
Move on when: You can keep going for 15 minutes without needing to stop.
- Next level up
- Steady continuous level walking coming soon
Levels in outdoor level walking
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startShort outdoor walk (this page)
- Level 2 · FoundationSteady continuous level walking coming soon
- Level 3 · More challengeLonger level walking at an appropriate pace coming soon
- Level 3 · More challengeAlternating easier and brisker level walking coming soon
Explore related content.
- Everyday focus
- Walking and stairs, Keeping going
- Body area
- Whole body
- Muscles
- To be confirmed
- Equipment
- No hand weights needed
- Movement format
- Walking
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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