Many people believe exercise only counts if it involves a gym, special clothes and an hour of sweating. In reality, short and simple movement like a brisk 10-minute walk has real benefits, especially for people who sit most of the day.

Small steps, real benefits

Health organizations such as the World Health Organization recommend at least 150 minutes of moderate activity per week for adults. That sounds like a lot, but it breaks down to about 20 minutes a day, and it can be split into shorter sessions.

Regular walking is linked to better heart health, healthier blood sugar levels, stronger bones and a lower risk of many chronic diseases.

A boost for your mind

Walking is not only good for the body. A short walk can lift your mood, reduce stress and help you think more clearly. Many people find that their best ideas arrive while walking rather than sitting at a desk.

The best exercise is the one you will actually do. For many people, that is walking.

Easy ways to fit it in

• Take a 10-minute walk after lunch or dinner.
• Walk while taking phone calls.
• Get off public transport one stop early.
• Choose stairs instead of the elevator when you can.
• Invite a friend or family member to walk and talk.

Make it a habit

Link your walk to something you already do every day, like finishing a meal or ending your workday. Start small, then add a few minutes when it feels easy. Tracking your steps with your phone can also keep you motivated.

Start today

You do not need a plan or equipment, just comfortable shoes. Step outside for ten minutes. Your body and mind will thank you.

If you have a health condition or have not been active for a long time, check with a doctor before starting a new exercise routine.