Brisk Walk

Walking a little faster than usual. Easy on the joints, free, and great with fasting.

All you need is good shoes and 15 minutes.

• Easy on the joints
• Burns calories and fat
• Lifts your mood
• No gym or equipment needed

• Talk test. You can talk, but not sing. That's the right pace.
• Stand tall. Head up, shoulders relaxed.
• Swing your arms. Bend your elbows and let them move.
• Short, quick steps. Easier on your knees.
• Good shoes. Comfy, with good grip.

• Week 1
  Start. 15 minutes, 3 days.
• Week 2
  Add time. 20 minutes, 4 days.
• Week 3
  Go faster. 25 minutes, 4 days.
• Week 4
  Habit. 30 minutes, 5 days.

• Warm up. Go slow for the first and last 5 minutes.
• Drink water. Before and after your walk.
• Show up. Doing it often matters more than speed.
• Stay safe. Wear bright clothes at night.

• Morning walk. 20 minutes before your first meal burns more fat.
• After meals. 10 minutes helps digestion and blood sugar.
• Long fasts. Walk slowly. Stop if you feel dizzy.

• Heart, lung or blood pressure problems
• Pregnant or just gave birth
• Recovering from injury or surgery
• Chest pain, dizziness or short of breath

• Morning: Start the day with a 10-minute walk before breakfast to wake up your body and kickstart fat burning.
• Mid-day: Take a short walking break to clear your head and reset energy levels.
• Evening: A relaxed post-dinner walk aids digestion and helps you unwind before bed.
• Weekend: Try a longer 45–60 minute walk at a comfortable pace to build endurance without stress.