Pick a route you can actually use
Choose somewhere familiar with a manageable surface, places to stop and a way home. Think about weather, lighting, toilets and whether you want company. A short loop near home can be more useful than an impressive route that leaves you stranded when tired.
A first fortnight, with permission to repeat
- First few outings: try a short, comfortable walk. Five minutes is an option if that suits your ability; less is fine too. Notice how you feel during the walk and afterwards.
- For the rest of the first week: repeat the amount that felt manageable at a time that fits. Rest or use another suitable activity if needed.
- In the second week: if you are recovering comfortably, add a little time to one outing. Keep the others familiar. If it feels too much, repeat or reduce the earlier amount.
- After that: build gradually in a way you can sustain. Missing a day does not create a debt to repay with a much longer walk.
Effort matters more than a step-count contest
The NHS adult activity guidance gives a longer-term target of 150 minutes of moderate activity weekly, alongside strength activity. It is a direction to build towards, not a minimum entry requirement. At moderate intensity you can usually talk but not sing. Walking pace and suitable duration depend on you; a phone's step target does not know your health or recovery.
Know when to ask first
If you have been inactive for some time, have a medical condition or are unsure what is suitable, speak to a healthcare professional. Stop and get appropriate help for concerning symptoms. Sudden chest pain or severe breathlessness is not something to push through. If walking is inaccessible, ask about seated activity, swimming or another option that suits you.