Take a brisk daily walk
Walk at a pace that raises your breathing for at least 10 minutes a day, building up over time.
- How often
- Daily
- Time
- 10–30 min
- Recommended for
- 22 factors
How to do it
- Walk fast enough that you breathe harder and feel warmer but can still talk. That is moderate intensity.
- Start with 10 minutes and add a few minutes each week, aiming for about 30 minutes most days.
- Fit it in where you can, such as walking part of your commute, at lunch or after dinner.
- Wear comfortable, supportive shoes and choose safe, well-lit routes.
Why it helps
Brisk walking counts toward the 150 minutes of moderate activity a week that adult guidelines recommend. It is linked with better heart health, mood and weight, and it puts few demands on equipment or skill.
Be careful
If you have heart or lung disease, joint problems or have been inactive, check with a doctor before stepping up your pace. Stop and seek help if you have chest pain, faintness or unusual shortness of breath.
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