The idea
A lot of time at a desk is spent talking: calls, one-to-ones, check-ins and catch-ups. Many of these conversations do not need a screen, a whiteboard or a keyboard. If you can talk, you can usually walk, and that turns time you would have spent sitting into a little movement.
A walking meeting is simply a conversation held while walking, either side by side with a colleague or alone on a phone call. It will not suit every meeting, but it can be an easy way to build movement into a day without adding anything to your schedule.
Which conversations suit walking
Walking tends to work best for:
- One-to-one catch-ups with a colleague, manager or mentor
- Audio-only phone calls, including those where you mostly listen
- Brainstorming or talking through a problem where you do not need to refer to documents
- Informal check-ins with small groups of two or three
- Calls where you are not presenting and do not need to take detailed notes
It tends to work less well for:
- Meetings with slides, screens or shared documents
- Sensitive or confidential discussions where privacy matters
- Large groups, which are hard to hear while walking
- Conversations that need careful note-taking or formal records
- Situations where noise, traffic or poor reception would get in the way
If you are unsure, start with the low-stakes ones, such as a regular catch-up that you already have a good rapport for.
Getting started
Ask simply. Something like “Would you be up for walking while we talk? Happy to sit if you’d prefer” gives the other person an easy way to say no. Not everyone is comfortable, and some people have mobility needs, footwear limits or weather concerns. Respect their preference without pressure.
Pick a route in advance. A loop around the building, a nearby park or a quiet street works well. Choose something you can walk without constantly checking where you are. Pavements with minimal crossings are easier than busy intersections.
Plan the length. Many catch-ups fit comfortably in 15 to 30 minutes, which is a reasonable walk. If the conversation might run long, plan a loop and agree where to wrap up.
Have a plan for notes. If you need to remember points, use a voice memo app or jot a few lines on your phone, or write down key points straight after you return. Agree on any actions at the end.
Pace and effort
Keep the pace comfortable. If you are breathless, you will find it hard to talk and listen. A good rule of thumb is the talk test: you should be able to speak in full sentences. For most people, a gentle to moderate walking pace works well. If the route includes hills or stairs, slow down, as incline walking raises the effort quickly.
Because the effort is low, a walking call is a form of light aerobic exercise that you can fit into an ordinary day, not a replacement for harder workouts.
Practical details
- Footwear. Good shoe fit makes a difference, particularly if you do this regularly. Many people keep a pair of comfortable shoes at work.
- Weather. Have a backup plan, such as a covered walkway, an indoor corridor or a switch to a seated call on very wet or hot days.
- Audio. If you are on a phone call, earbuds or headphones with a microphone help, but keep one ear free or the volume low enough that you can hear traffic and other people around you.
- Safety. Watch where you are going. Avoid using a screen while crossing roads, and stay aware of cyclists, vehicles and uneven pavement.
- Privacy. Do not discuss confidential matters where others can overhear.
- Accessibility. Consider colleagues who use mobility aids or have conditions that make walking hard. A standing or seated conversation, or a slower, shorter route, can still work.
Phone calls on your own
For calls where you are not in a physical meeting, walking is straightforward. A call can be taken while pacing a room, walking around the building or going outdoors. If you are working from home, walking around the house or garden counts too. Even standing during a call is a step in the right direction compared with sitting.
If your calls are mostly on video, you can still stand, or schedule an audio-only version for some of them. Agree with colleagues in advance so no one is surprised.
Possible benefits and honest limits
Many people say they feel more relaxed and think more freely when walking, and some find that being outdoors supports their mental wellbeing and helps with stress management. Walking next to someone rather than facing them can also make conversations feel less formal. These effects vary from person to person, and there is no guarantee that a walk will improve a discussion or a mood.
Walking meetings will not suit every role, workplace or colleague. Treat it as an option you can use when it fits, not a rule. A single weekly walk can be a good start, particularly if your schedule is tight; a busy schedule is exactly when it is helpful to combine two tasks.
Building the habit
Try picking a regular call, perhaps a weekly one-to-one, and always taking it on foot. Having a fixed slot makes it easier to remember. Over time, you may notice other calls that could be walked too. Combined with other changes, such as stairs, short breaks and an after-work stroll, walking meetings can contribute to a more active day and to a steadier daily walking routine.
If you have a health condition, an injury, or are pregnant, ask a doctor or qualified professional what level of walking is suitable. Stop if you feel pain, dizziness or unusual breathlessness.