5 minutes out. Alarm rings. 5 minutes back. That's the whole plan.
The NHS recommends at least 150 minutes of moderate activity a week — brisk walking counts.
The simplest movement practice in the world. Requires no plan, no route, no kit and no permission.
Do it once and you're a person who walks. Do it every day and you become a person who moves.
- 1Put your shoes on. Any shoes.
- 2Walk out your front door and turn either left or right — doesn't matter.
- 3Walk for 5 minutes. When your phone alarm goes off, turn around.
- 4Walk 5 minutes back. Total: 10 minutes.
- 5That's it. You're done. Kettle on.
WHEN TO DO IT
Before work — sets your day up.
At lunchtime — resets your brain.
After dinner — helps you sleep.
Pick one slot. Same time every day. That's the whole plan.
PROGRESSION
Week 1–2: keep it at 10 minutes. Focus on making it a habit, not making it harder.
Week 3+: bump it to 15, then 20. Or add a second walk. You choose.
COMMON MISTAKES
- ×Waiting for the perfect weather or the perfect kit.
- ×Trying for 60 minutes on day one. Ten is plenty.
- ×Doing it 'when I have time' — book it in.
LEVEL UP
- ↑Same time every day. Turn it into a ritual.
- ↑Add a podcast or an audiobook — walk becomes joy, not chore.
- ↑Log each one in a paper calendar (see Track the Streak).
Branded downloads. Free. Print the PDF, share the poster.
STACK THE WINS.
Set a repeating phone alarm for the time you want to walk tomorrow. Do it once.