Remember that the definitions are guidelines. You may find that you walk further, or that you find a recommendation too difficult. Don't worry! The main thing is that you walk at your moderate activity level (feeling warmer, heart beating harder, "doing exercise"), and that, if you do it regularly enough, you will get fitter and stronger. Then click either 'Next Page' or the 'Plan Route' button (to reveal a pop up window) to input your height range. This will determine how many steps your walk will take.

Aim to walk for around 30 minutes, thus achieving the Government recommendation for exercise (30 minutes moderate activity per day, for 5 days per week). If 30 minutes seems like a lot, don't be put off! You can build up to that gradually, by doing smaller chunks of, for example, 5-10 minutes.

General Points

• Start slowly and build up.
• Try to build up the number of walks you do in a week until you are up to around five.
• Where possible, walk with a friend. This is not only safer, but can help with motivation. You should also be able to hold a conversation when walking - if not, then you are working too hard.