Overview

Setting an easy daily or weekly goal can motivate you to walk for your health.

Experts recommend at least 2½ hours of moderate activity, such as brisk walking, each week. It's fine to walk in shorter periods of time throughout your day and week that add up to the recommended goals^{footnote 1}

• Talk with your doctor if you're worried about how brisk walking might affect your health.
• Start with an easy short-term goal. For example, walk for 5 or 10 minutes every day. Or increase your number of steps by 300 to 500 each day.
• Set a longer-term goal after you've made walking a habit.

  You may want to set a goal of walking briskly for at least 30 minutes a day. You can try to do this 5 days a week or more.

• Find a walking partner to stay motivated.

  This can be a family member, a friend, or a coworker. Daily dog walks are also a great way to keep up your walking routine.