The Physical Activity Guidelines for Americans recommends that adults get at least 150 minutes of moderate-intensity aerobic physical activity each week.1 Many people do not reach this mark because they either don’t enjoy workouts or have medical issues that make traditional exercise a challenge. People also sometimes think it takes too much time and effort.
One of the best ways to overcome any obstacle is to break it down into manageable time segments. For example, 150 minutes is 2.5 hours, which is 30 minutes five days a week, or 20 minutes seven days a week. Those 20 or 30 minutes do not have to be completed all at once. That time can be further divided into two or three 10-minute segments each day.2
Walking is a great way to get the physical activity needed to obtain health benefits. Walking does not require any special skills, a gym membership, or expensive equipment. Moderate-to-vigorous physical activity can improve sleep, memory, anxiety, and the ability to think and learn.
Check with a healthcare provider before starting any new fitness program, especially if over age 40, overweight, or if you haven’t exercised in a long time.