WEEK1

MONDAY

From your front door, walk for 7-8 minutes and then return home along the same route – don’t worry about your pace.

TUESDAY

Walk for 10 minutes, then walk back.

WEDNESDAY

Walk for a total of 15 minutes.

THURSDAY

20 minutes.

FRIDAY

15 minutes.

SATURDAY/ SUNDAY

Mix it up. Look for opportunities to walk whenever you can. Take the family for a long walk to a park. Get to a shopping centre early and window-shop as you briskly move through the long corridors. Head to a beach or river and walk along the shore.

WALKING WISDOM

A brisk 20-minute walk can calm you as much as taking a mild tranquilliser. Exercise triggers the release of endorphins, which are brain chemicals that relieve pain and stimulate relaxation.