5 Simple Tips to Help You Return to Walking After a Break

By Innovate Exercise Physiology

Whether it’s been a few weeks, months, or even years since you last walked regularly, getting back into a walking routine is one of the best decisions you can make for your health. Walking boosts heart health, improves joint mobility, supports mental well-being, and is a great stepping stone to more physical activity.

If you're ready to get moving again—but feeling unsure where to start—here are 5 simple tips to help you return to walking safely and confidently.

1. Start Small and Build Gradually

Don’t worry if you’re not walking long distances right away. Start with short walks—just 5 to 10 minutes may be enough in the beginning. Focus on consistency rather than duration. Once you feel comfortable, slowly increase your time or distance each week.

Tip: Aiming for just 3 walks a week is a great place to begin!

2. Choose the Right Footwear

Supportive, comfortable shoes can make a huge difference when returning to walking. Look for a pair with good arch support, cushioning, and a secure fit. Worn-out shoes can contribute to joint pain or instability, so it may be time for an upgrade.

Tip: If you're unsure, ask your Exercise Physiologist or a specialist shoe store for a gait assessment.

3. Warm Up and Cool Down

Before heading out, do a few gentle ankle circles, leg swings, or slow marches in place to get your muscles moving. After your walk, spend a few minutes stretching your calves, hamstrings, and hips to reduce stiffness.

Tip: Taking this extra 5 minutes can help prevent soreness and improve your recovery.

4. Make It Enjoyable

You’re more likely to stick with walking if you enjoy it! Choose a scenic route, listen to your favorite music or podcast, or walk with a friend or family member. Turning your walk into “you-time” can make it something to look forward to.

Tip: Exploring new parks or walking trails can keep things interesting and fun.

5. Listen to Your Body

It’s normal to feel a little muscle soreness when returning to walking, but sharp pain, fatigue, or limping are signs to ease off and reassess. Progress takes time, go at your own pace and don’t be discouraged if you need rest days.

Tip: If you have ongoing joint pain or health concerns, an Exercise Physiologist can help tailor a walking plan to suit your needs.

Ready to Get Moving Again?

At Innovate Exercise Physiology, we love helping people regain their confidence and fitness through simple, sustainable movement. If you’ve taken a break from walking and need support getting started again, our team is here to help.

Contact us today on 0419 159 903 to book a personalised movement assessment and take your first steps toward better health, one walk at a time!