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The brisk 30

Heart health · Walking · 30 min

The everyday classic: half an hour of brisk walking, book-ended by an easy start and finish. This one session, most days, covers the whole health guideline.

How to do it

Walk at a pace where you can talk in sentences but not sing. Aim for this five days a week and you're there.

The session

30 minutes total
Easy Moderate
  1. Ease in 5 min · easy Start gently and let your stride open up.
  2. Brisk walk 20 min · moderate Purposeful pace — like you're a little late for something.
  3. Wind down 5 min · easy Let the breathing settle before you stop.

Good to know

No time for 30 minutes in one go? Three brisk 10-minute walks across the day add up to exactly the same thing.