Guided technique · Movement · 10–20 min

Brisk walk

A walk at a pace where you can talk but not sing — moderate-intensity activity — for ten to twenty minutes.

Level: Beginner · Free — no account needed to read

A walk at a pace where you can talk but not sing — moderate-intensity activity — for ten to twenty minutes.

Why it may help

Brisk walking is one of the easiest ways to get moderate activity, and it helps mood, stress, sleep and long-term health.

When to use it

• your mood is low or you feel stressed
• you want to move more but don’t like gyms
• you need energy or a clear head

Helps with

• Mood
• Stress
• Energy

How to do it

1. Put on comfortable shoes and step outside if you can.
2. Start at an easy pace for a couple of minutes. (about 120 seconds)
3. Walk briskly — you can talk but not sing — and notice your surroundings. (about 600 seconds)
4. Slow down for the last couple of minutes, then notice how you feel. (about 120 seconds)

What the evidence says

Strong evidence: Many good-quality studies, usually including randomised trials and reviews that pool them, point the same way. Guidelines tend to recommend it.

What was found

Walking’s benefits for heart health, mood and longevity are well documented, and physical activity reduces symptoms of depression and anxiety.

What is uncertain

How much any one walk lifts mood varies between people and days.

Who it may not suit

If you have a heart condition, chest pain or dizziness when active, check with a doctor first. Stop if you feel unwell.

Where this comes from: Exercise and health research; WHO guidelines on physical activity and sedentary behaviour (2020).

Afterwards, ask yourself

How did you feel before and after the walk?