Everyday Movement Counts: The Case for a Daily Walk

Not every day needs a summit, a race or a personal record. Some of the best movement is the simplest: a walk, most days, wherever you are.

Why walking works

Walking is free, needs no gear beyond decent shoes and fits into almost any schedule. It's also a great way to get outside, clear your head and see your neighborhood, or a new trail, at a slower pace.

Health organizations generally recommend about 150 minutes of moderate activity a week for adults. That's roughly 30 minutes, five days a week, and brisk walking counts.

Ways to fit it in

• Walk after a meal. Ten minutes after lunch or dinner is an easy habit to stack.
• Take calls on foot. If you don't need a screen, walk the meeting.
• Park farther away. The far corner of the lot adds steps without adding time.
• Make it social. A walk with a friend beats a coffee across a table.
• Save the trail for the weekend. Pick one longer walk somewhere green and make it the plan.

Make it stick

Start smaller than you think you should. A 10-minute walk you'll actually take beats a 60-minute one you'll skip. Pick a time, put it in your calendar and track it for two weeks. After that, it starts to feel strange not to go.

What to bring

For short walks: comfortable shoes and water. For longer ones: layers, a snack and a shake for the car. Ours is a scoop of MycoProtein and cold milk in a shaker. Or pack a few protein trail bites.

Where are you walking this week?