Take your brisk walk
Whenyour midday break begins on a workday
Walk your chosen time on a clear, familiar route. Start with 5–10 minutes at a pace where you can talk but not sing.
- Make it easier
- Shorten the walk or use the seated march on GF-F09.
- Make it harder
- Add 1–2 minutes when your current time is comfortable.
- Your choice
Minutes: ________________
Start tiny
Walk or roll for two minutes.
SafetyChoose a safe route. Stop for pain or feeling unwell.
Centers for Disease Control and Prevention. Adult Activity: An Overview. 20 December 2023. Read the source ↗ Centers for Disease Control and Prevention. How to Measure Physical Activity Intensity. 4 December 2025. Read the source ↗ Centers for Disease Control and Prevention. Chronic Conditions & Disabilities Activity. 4 December 2025. Read the source ↗ CDC guidance supports brisk walking, the talk test, shorter accumulated bouts, and wheelchair rolling as examples. The chosen duration and cue are editorial starting points, not a complete weekly recommendation. World Health Organization (2020), WHO guidelines on physical activity and sedentary behaviour. Read the source ↗ Evidence grade covers accumulating aerobic activity, not proof that this exact starting duration improves fitness on its own.
Growth: Practices that need preparation, a recurring slot or a useful tool.
