Frequency Is Important
Adults should have at least 150 minutes to 300 minutes of moderate-intensity aerobic physical activity each week, according to the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans. Brisk walking for 30 minutes, at least five days a week, is one way to meet the goal.
Tight On Time?
Break up your activity into shorter sessions.
- In the morning, park or get off the bus or train about 10 minutes away from your job.
- At lunch, walk for 10 minutes around where you work, indoors or outdoors.
- At the end of the day, walk briskly for 10 minutes back to your car
Tips To Get You Up and Walking
- Early Riser: Before you go to bed, get your walking clothes and shoes ready, so it’s easy to put them on quickly to start walking. Wear reflective clothing or carry a light, if still dark.
- Lunchtime Break: Schedule your lunchtime walk in your work calendar. Keep everything you need for walking at work.
- Happy Hour: Have a light snack about an hour or two before you leave so you don’t experience an energy dip and talk yourself out of walking.