Brisk walking
The simplest exercise there is: a daily brisk walk strengthens the heart, lowers blood pressure and blood sugar, and lifts the mood.
Walking fast enough to breathe a little harder, but still able to talk, counts as moderate activity. The World Health Organization advises adults to get at least 150 minutes of it a week: about 30 minutes on five days. You can split it into two or three shorter walks.
Regular walking helps control weight, blood pressure and blood sugar, strengthens bones, and eases stress and low mood.
How to do it
- Wear comfortable shoes and loose clothes; carry water when it is hot.
- Walk slowly for 5 minutes to warm up.
- Walk briskly for 20 minutes: you should breathe faster but still manage a sentence.
- Slow down for the last 5 minutes.
- Stretch your calves and thighs gently for a minute each.
- Start with 10 to 15 minutes if you are not used to exercise, and add 5 minutes each week.
Take care
If you have heart disease, chest pain on effort, are pregnant with problems or have not exercised for a long time, talk to a health worker first. Stop and rest if you feel chest pain, faintness or severe breathlessness.
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