Start walking today - you'll feel better from the first steps.

If you're finding it hard to get off the sofa or to get worries out of your head, the answer is simpler than you think: Walking. It's the easiest way to get moving, get active and get happy. You don't need any gear, or to pay any fees - you just need to commit time and effort throughout your week.

No matter how old you are, how fit you are, or how busy you are, walking works.  Make a promise to get started, and to stay committed. The goal is to walk actively just five times a week for 30 minutes each time.  You can start with just 10 minutes of walking and build from there.  Even if you walk out your front door for five minutes and walk back, you're going to feel good - and you're starting to do yourself some good.

No matter where or when you walk, the most important thing is to aim for a pace that slightly raises your heart beat makes you breathe a little faster and feel a little warmer - but you can still talk - then you're doing well.  Find ways to fit walking into your day, or to encourage yourself to get moving; Try meeting friends for a walk instead of a drink, or just walk the short journeys that you sometimes drive. Once you start to walk at a brisk pace regularly, you'll be amazed at how much you can do and how good it makes you feel. 

Try our 21 day walking challenge to keep yourself on track, or find a walking group near you to make friends and to motivate yourself to do more.  We also have a range of Factsheets to help you get started, and to keep going.

But most of all, be sure to take care of yourself: Bring a mobile phone with you when you walk, and make sure you can be seen if you're walking on the road. Finally, if you've got a chronic condition like diabetes or arthritis, or if you get chest pains, dizziness or joint pains then talk to your doctor before getting started. 

in association of Sports Council Hi Mountaineering Ireland Partner Organisations
Get Ireland Walking recognises that walking is an activity with a potential risk of personal injury. Participants should be aware of and accept these risks and be responsible for their own actions and involvement.