Choose a manageable route you already know — your street, a park loop, a flat stretch of towpath. No equipment needed. Walk for as long as feels comfortable, then head home. That's a complete walk.

A simple way to judge effort: at a comfortable pace you can chat in full sentences. At a moderate pace you can still talk but not sing, and you're breathing a little faster. If you can't say more than a few words, ease off. Most walks for most people can sit happily between the two.

Once walking feels familiar, you might go a little further, a little brisker, or add a gentle hill. Change only one of pace, distance, terrain or load at a time, and give yourself a week or two to settle before the next change.

If you later try a weighted vest, start with most of the weight removed (our vest holds up to 10 kg in small removable bags — that's its maximum, not a target) and wear it on a familiar route. We don't give a universal "safe" number of kilograms or a percentage of body weight — the right amount differs from person to person, and may be none at all.

• Comfortable, supportive shoes that already fit well.
• Layers you can remove; a waterproof in changeable weather; a hat and sun cream in summer.
• Take water on warmer or longer walks.
• Rest days are part of the plan, not a failure of it.
• Tell someone your route if walking alone somewhere remote, and carry a phone.

Walking is wonderful, and it's even better alongside some strength and balance work — sit-to-stands from a chair, heel raises holding the worktop, standing on one leg near support. The NHS suggests these on at least two days a week; start with a few repetitions and build slowly.

Speak to your GP or another qualified clinician before increasing effort or adding any load if you:

• haven't been active for a long time
• have a heart, lung or other long-term condition
• have osteoporosis or a history of spinal fracture
• have balance concerns or have fallen recently
• are recovering from surgery or injury

Stop and rest if you feel pain, dizziness, chest discomfort or unusual breathlessness. Seek medical help if symptoms don't settle quickly. Walking is safe for many people, but no guide can promise it's safe for everyone at every age.

Pick a regular day and time, choose a route with a bench or café halfway, and agree the pace is set by whoever needs it slower. Free volunteer-led groups exist across the UK; the NHS has an introduction to walking for health (opens in a new tab).