Thirty Minutes of Walking a Day: The Simplest Exercise There Is

Walking costs nothing, needs no special gear and almost anyone can do it. The World Health Organization suggests at least 150 minutes of moderate activity a week for adults, which is about thirty minutes a day.

The right pace

Brisk walking means you can still talk but would struggle to sing.

Start at an easy pace and speed up for the last few minutes.

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Fit it into your day

Take the stairs instead of the lift, get off a stop early or take phone calls on the move.

A walk after meals also helps digestion and keeps blood sugar steadier.

Shoes and safety

Wear comfortable shoes with flexible soles. Carry water in hot weather.

At night, wear light or reflective clothing and stick to safe, well-lit routes.

The takeaway

Regular brisk walking helps your heart, your mood and your weight. It doesn't have to be in one go; three ten-minute walks work too.

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