Activity Milestone: 15-20 km of brisk walking per week
Let’s start with a 30 minute walk, 5 times per week. Make sure you pick up the pace 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.
Treat your walk like proper exercise and get that heart rate going!
Let’s also work in some more advanced exercise routines. Here is a great fitness application full of routines that can work for you.
We’ll check-in to see which one you have chosen.
Let’s make being active a healthy mindset and a regular habit!
If you’re not comfortable walking outside: Try Being Active At Home!
Take The Stairs: Stairs are always easy to find. Start by walking up five flights of stairs. Don’t strain yourself, but do this everyday until you can gradually increase the amount of stairs you can climb. Eventually, try to do a set of five flights, then rest, then repeat.
Try Jumping Rope: If you have one or can buy one, try rope skipping 3 times a week for at least 5 minutes.
Light Strength Training: Strength-training can be done at home with simple exercises like push-ups, squats, planks and sit ups. Pick one of these exercises and start slow - do 2 sets of 10 repetitions, 2 times per week. Then very gradually increase the number of repetitions, sets, and types of exercise. Do not do anything that overly strains your muscles or causes sharp pain.