Walking is free, low-impact and suits almost everyone. Regular brisk walking is linked with lower blood pressure, healthier cholesterol and a lower risk of heart disease.
How much is enough?
Most guidelines suggest at least 150 minutes of moderate activity each week, roughly 30 minutes on five days. Research suggests benefits keep rising up to around 7,000 to 10,000 steps a day, but every extra step counts.
Make it stick
- Attach walks to something you already do, like after lunch.
- Walk with a friend or a podcast.
- Aim for a pace where you can talk but not sing.
- Track your steps to see progress.
