Getting Started

Our key message is walking is for everyone, and any level of activity is better for your health than none.  Simply walking to work, instead of driving can have significant health benefits.

Three women walking on a trail with a black dog, surrounded by green trees and bushes.

Some physical activity is better than none, more is better than some, and any amount of physical activity you do gains some health benefits. Even short bouts of activity can be counted. These bouts should last for at least 10 minutes.

Infographic titled 'Why Walking?' with ten reasons for walking arranged in a circle. Reasons include 'Fun, free and flexible,' 'Suitable for all ages and abilities,' 'Low impact form of exercise,' 'A gateway activity for higher intensity physical activities,' 'For recreation,' 'The most popular and accessible form of physical activity,' 'For health and wellbeing,' 'Walkers are more likely to meet physical activity guidelines than non-walkers,' 'For transport,' and 'Walkers are more likely to meet the physical activity guidelines than non-walkers.'

Why Walking?

Walking is a tool for better health and wellbeing for both the body and mind. Walking is an environmentally friendly method of transport too!

We’re here to help you make the choice to walk more often for health, wellbeing or to get fit, through sharing tips and tricks and providing the motivation and support to do so.

For health benefits, adults should take part in at least 30 minutes of moderate intensity activity, five days per week (or 150 minutes per week). This should include muscle strengthening, flexibility and bone strengthening exercises two to three times per week.

Cover of Walk the Walk workbook by Get Ireland Walking, supported by Sport Ireland and hosted by Mountaineering Ireland, featuring a dark blue background with colorful abstract shapes.

Walk the Walk!

Click on the button below to download our Walk the Walk Workbook which contains everything you need to know about getting started with Walking!

The most common excuses we hear

and our advice!

  • A health advice poster promoting walking as a quick, easy way to maintain health, encouraging people to walk for 30 minutes daily and to inform friends and family for support.
  • A health advice poster encouraging walking as an easy way to stay active, emphasizing setting a personal pace and duration, with various organizational logos at the bottom.
  • A health tips poster with a red speech bubble at the top containing the text "Excuse Number 3: "I'm overweight and I wouldn’t feel comfortable walking."" Below is a heading in blue that reads "Our Advice!" followed by text encouraging walking and healthy eating for weight loss. At the bottom, there are logos and text promoting GET Ireland Walking, supported by Sport Ireland, hosted by Mountainmeeting Ireland.
  • A health and wellness advice poster discussing the benefits of walking for energy, featuring a blue speech bubble with the quote 'After a busy day, I’m just too tired to walk' at the top, and a section with the heading 'Our Advice!' followed by tips on walking for energy. Logos for GET Ireland Walking, Sport Ireland, Hi, and Mountaineering Ireland are at the bottom.
  • A motivational guide encouraging walking, titled 'Excuse Number 5: I really just can't get motivated to get moving.' It offers advice on planning walks with friends or joining a walking challenge, supported by Get Ireland Walking, Sport Ireland, Hi, and Mountaineering Ireland logos.
  • Typography-based informational poster with green and blue colors, offering advice about walking, and providing a website link for local walking groups in Ireland.
  • A health advice poster with a red speech bubble at the top containing the text "Excuse Number 7: 'I have an illness and I really don’t feel like walking'". Below, the poster suggests talking to your doctor about getting active and checking health promotion organizations for advice.
  • An informational poster with a yellow speech bubble at the top that says 'Excuse Number 8: I have too many family obligations to go walking.' Below, in blue text, it says 'Our Advice!' followed by suggestions to trade babysitting time with friends and neighbours, walk with family, and play outdoor games like I-SPY or treasure hunt. At the bottom, logos of Get Ireland Walking, Sport Ireland, Highlander, and Mountainaking Ireland are displayed.