# NHS unveils new “Marathon a Month” walking rewards to encourage 30 minutes a day
The NHS is introducing an incentive programme designed to motivate people to walk for half an hour each day. Branded as a “marathon a month,” the initiative—created in partnership with former Olympic athlete Sir Brendan Foster—is scheduled to begin in the early part of next year. The scheme aims to boost population activity levels by offering tangible rewards for consistent daily walking, tapping into both physical and mental health benefits associated with regular movement.
## What is the “Marathon a Month” programme?
“Marathon a Month” is a public health campaign that encourages participants to accumulate roughly the equivalent of a marathon (26.2 miles) over the course of a month by walking every day. The key requirement is to walk for about 30 minutes a day—an achievable target for many—which, when added up over weeks, totals distances comparable to long-distance goals.
Instead of focusing on speed or competitive performance, the programme highlights steady, sustainable activity. Participants will be able to log their walks and earn rewards as they meet daily and monthly milestones. The reward-based structure is intended to increase motivation and help translate short-term activity bursts into lasting lifestyle changes.
## Why partner with Sir Brendan Foster?
Sir Brendan Foster, a celebrated former Olympic runner and a high-profile advocate for physical activity, helped shape the concept and messaging behind the initiative. His expertise in athletics and community engagement lends credibility and visibility to the campaign. By aligning the programme with a recognisable sporting figure, the NHS hopes to inspire a broad cross-section of the public—from seasoned walkers to those just starting a fitness journey.
## Why 30 minutes a day?
Public health guidance for adults commonly recommends at least 150 minutes of moderate-intensity activity per week. Thirty minutes a day maps closely to this guidance and is a simple, memorable target. Walking for half an hour can be broken into smaller segments if needed (for example, three 10-minute walks) and still contributes to the recommended activity total.
The reasons this daily target is emphasised include:
– Practicality: Thirty minutes is manageable for many people, fits into busy schedules, and can often be achieved through everyday activities (commuting on foot, walking during breaks).
– Health impact: Regular moderate-intensity walking supports cardiovascular health, weight management, and metabolic wellbeing.
– Behaviour change: Setting a consistent, daily habit increases the likelihood of long-term adherence compared to sporadic exercise.
## Health benefits of regular walking
Walking is one of the most accessible forms of exercise and yields a broad array of physical and mental health gains. Some of the benefits include:
– Cardiovascular improvements: Regular brisk walking can lower blood pressure, improve circulation, and reduce the risk of heart disease.
– Weight and metabolic control: Walking helps burn calories and improves insulin sensitivity, aiding in weight management and reducing type 2 diabetes risk.
– Mental wellbeing: Physical activity is linked to improved mood, reduced anxiety and depression symptoms, and enhanced cognitive function.
– Musculoskeletal health: Walking strengthens muscles and bones, supports joint mobility, and can reduce the risk of falls in older adults.
– Longevity: Studies show that physically active people typically have lower mortality rates and extended healthy years of life.
These advantages make daily walking an efficient public health strategy for improving population health without requiring expensive equipment or gym access.
## How the rewards system works
While final operational details will be confirmed closer to launch, the framework of the “Marathon a Month” scheme will centre on tracking and rewards:
– Registration: Participants register through an NHS app or affiliated platform, creating a profile to track progress.
– Logging activity: Walks can be recorded manually or automatically via smartphone sensors, wearable devices, or linked fitness apps.
– Milestones and incentives: Users earn rewards for achieving daily targets (30 minutes) and monthly goals (cumulative mileage or days walked). Incentives may include vouchers, discounts with partner retailers, or other perks to reinforce continued participation.
– Community features: Leaderboards, group challenges, and social sharing aim to build motivation and friendly competition without pressure.
– Accessibility and safety: Options for shorter walks, guided programmes, and support for those with mobility limitations will be included to ensure inclusivity.
The rewards approach uses behavioural economics: small, timely incentives can help people establish new habits. The idea isn’t to create dependency on incentives but rather to help individuals experience the intrinsic benefits of activity until it becomes a routine.
## Who can take part?
The programme is intended for adults across the UK, aiming to be inclusive of different ages, fitness levels and health backgrounds. People with chronic conditions or mobility issues should consult healthcare professionals about safe ways to participate. The scheme will provide adaptations — such as seated exercises or shorter-duration goals to build up — for those who cannot immediately walk for 30 minutes.
Families and community groups are also encouraged to join together, making walking sessions a social event that benefits children, parents, carers and older adults alike.
## Practical tips to reach 30 minutes a day
Making 30 minutes of walking a regular habit is easier with planning and small adjustments. Here are practical tips to help reach that target:
– Break it up: If finding a single 30-minute block is hard, split activity into three 10-minute walks or two 15-minute sessions.
– Use your commute: Walk part of the way to work or get off public transport one stop earlier.
– Schedule it: Add walking to your calendar like any appointment to prioritize it consistently.
– Walk and talk: Take phone calls on foot, or meet friends for a walking catch-up instead of sitting in a café.
– Choose routes with interest: Scenic paths, parks, or routes with varied terrain can make walks more enjoyable.
– Wear the right shoes: Comfortable, supportive footwear reduces pain and increases the likelihood of sticking with the habit.
– Track progress: Use an app, smartwatch, or simple diary to log walks; seeing progress helps sustain motivation.
– Join a group: Local walking clubs or workplace challenges provide social support and accountability.
Small, repeatable actions compound into meaningful health gains over time. The goal is consistent movement rather than perfection.
## Safety and accessibility considerations
Walking is relatively low-risk, but safety and accessibility should be front of mind:
– Medical clearance: People with serious health concerns, recent surgery or symptoms like chest pain or dizziness should speak to a clinician before starting a new routine.
– Footwear and clothing: Choose comfortable shoes and weather-appropriate clothing. Reflective gear is essential for low-light conditions.
– Hydration and pace: Stay hydrated and adopt a comfortable pace—brisk but sustainable.
– Route planning: Opt for safe, well-lit routes; consider public spaces or familiar neighbourhoods.
– Inclusivity: The programme should provide alternatives for those who are wheelchair users or have limited mobility, such as upper-body exercises or adapted walking frames supported by physiotherapy input.
## Measuring success and expected impact
The NHS aims for measurable improvements in public health metrics: increased activity levels, reductions in sedentary time, and downstream reductions in conditions linked to inactivity (cardiovascular disease, type 2 diabetes, some mental health conditions). Programmes that combine goal-setting, tracking and incentives have shown promise in increasing short-term activity; the challenge is maintaining behaviour change once incentives decrease.
Longer-term success will depend on:
– Effective engagement strategies that reach underserved populations.
– Partnerships with local authorities, workplaces and private-sector partners to scale incentives and support.
– Clear evaluation metrics to track participation rates, adherence and health outcomes over time.
If implemented well, the initiative could reduce healthcare demand from lifestyle-related conditions and improve quality of life for participants.
## Similar initiatives and evidence
Incentive-based health campaigns are not new. Multiple studies show that modest rewards and social support can increase short-term activity levels, particularly when combined with goal-setting and easy-to-use tracking tools. Community walking programmes, workplace step challenges, and app-based reward systems have all shown benefits in promoting consistent movement.
However, evidence also highlights the need for sustained engagement mechanisms. Combining incentives with social integration, education, and environmental changes (e.g., safer walking paths) tends to produce more lasting outcomes than incentives alone.
## Frequently asked questions
– Who is eligible to join?
– The programme targets adults across the UK; specific eligibility criteria and registration details will be provided by the NHS at launch.
– Do I need a smartphone or wearable device?
– Tracking will be flexible. While automatic tracking via devices can simplify logging, manual entry will likely be supported.
– What kinds of rewards are offered?
– Early details mention vouchers and partner discounts, but the full rewards catalogue will be announced nearer the launch.
– What if I can’t walk 30 minutes consecutively?
– The scheme allows shorter bouts of activity to count toward the daily target; adaptations are available.
– Is this free?
– Participation through NHS-supported platforms is expected to be free; rewards may come from partnerships with retailers and service providers.
## How to prepare before the programme starts
Ahead of the official rollout, you can start building momentum:
– Begin by tracking current activity levels for a week to establish a baseline.
– Gradually increase daily walking time by five to ten minutes until reaching 30 minutes.
– Invest in comfortable footwear and a simple tracking method—whether a smartphone app or a paper log.
– Explore local walking routes and community groups to enrich the experience.
– Talk to your GP if you have health concerns that might affect your ability to participate.
Preparing in advance increases the chance that you’ll quickly gain the rewards and benefits once the programme launches.
## Conclusion
The NHS’s upcoming “Marathon a Month” initiative, co-developed with Sir Brendan Foster, seeks to make regular physical activity more appealing and achievable by rewarding people who walk around 30 minutes daily. With a blend of incentive mechanics, tracking, and community features, the programme aspires to nudge people toward healthier routines that support both physical and mental wellbeing. For many, this offers a practical, low-cost route to better health—one step at a time. If you’re looking to improve fitness, uplift your mood, or reduce long-term health risks, starting with daily walks is a simple and powerful strategy—and this new scheme could make it easier and more rewarding to stay active.