Antara

Activity Milestone: 7-10 km of brisk walking per week

Let’s start with a 30 minute walk, 3 times per week. Try and walk as quickly as you can. Ideally, in 30 minutes you should be able to walk between 3-4km.

- Let’s start with a 30 minute walk, 3 times per week. Try and walk as quickly as you can. Ideally, in 30 minutes you should be able to walk between 3-4km.

Walking can reduce the risk of heart attacks and strokes by 31% and cut the risk of dying from those events by 32%. These benefits were equally robust in men and women.

Protection was evident by walking just 9km/week as casually as about 3.5km/hour 

The further you walk (and the faster you walk), the greater the protection. 

- Protection was evident by walking just 9km/week as casually as about 3.5km/hour 
- The further you walk (and the faster you walk), the greater the protection. 

Set a goal and treat your walks as real exercise. Get that heart rate going!

<a href="https://help.antarahealth.com/en/articles/4233732-the-antara-guide-to-walking-outside-during-the-time-of-coronavirus" rel="nofollow noopener noreferrer" target="_blank">Click Here For Antara’s Guide To Walking Outside During Coronavirus</a>

- <a href="https://help.antarahealth.com/en/articles/4233732-the-antara-guide-to-walking-outside-during-the-time-of-coronavirus" rel="nofollow noopener noreferrer" target="_blank">Click Here For Antara’s Guide To Walking Outside During Coronavirus</a>

If you’re not comfortable walking outside: Try Being Active At Home!

Take The Stairs: Stairs are always easy to find. Start easy: walk up two or three flights of stairs. Go slow - don’t strain yourself. But do this everyday until you can make it up four or five flights of stairs without a break.

Get Moving Indoors: You can still stay active as you practice social distancing. Try setting aside 10 minutes to pace for 20 continuous steps around your home. This can be done after every 3 hours. You could also get your heart rate up by jogging gently in place for about 30 to 60 seconds.

- Take The Stairs: Stairs are always easy to find. Start easy: walk up two or three flights of stairs. Go slow - don’t strain yourself. But do this everyday until you can make it up four or five flights of stairs without a break. 
- Get Moving Indoors: You can still stay active as you practice social distancing. Try setting aside 10 minutes to pace for 20 continuous steps around your home. This can be done after every 3 hours. You could also get your heart rate up by jogging gently in place for about 30 to 60 seconds.