Start where you are
Pick a time of day that’s easy to repeat. Consistency creates benefits quickly.
- Begin with 10 minutes, 4–5 days/week.
- Increase by 5 minutes weekly.
- Use comfortable shoes and flat routes first.
Make it feel effortless
Remove friction so walking becomes a default habit.
- Put shoes by the door.
- Walk right after a meal.
- Use music or a podcast as your “cue.”
Optional: add gentle intensity
If you want more fitness benefits, add short bursts without turning it into a grind.
- 1 minute brisk, 2 minutes easy (repeat 5x).
- Choose mild hills once weekly.
- Keep breathing controlled, not strained.
Wellness cue
If motivation is low, commit to “out the door for 2 minutes.” Momentum usually follows.
"The best cardio is the one you’ll still do next month."