Walking
The most accessible option for most people. For a walk to count as moderate activity, the pace should be one at which you can talk but would find it hard to sing.
Approaches
Approaches
Guidelines on physical activity rest on three pillars. The first is aerobic activity, which makes your breathing and pulse faster. The second is muscle work and balance training. The third is cutting down the time we spend sitting. Each pillar is described below in general terms, without programmes, sets or targets for any particular person.
You do not have to choose just one. A walk, a couple of simple exercises and breaks from sitting complement each other perfectly.
How this section works: for each pillar we explain what it means, which activities belong to it and what to keep in mind for safety. The right level of activity for your health is chosen by a doctor or a qualified professional.
Aerobic activity
This is sustained, rhythmic movement of the large muscles during which the heart and lungs work harder than at rest.
Stairs
Climbing stairs is a noticeable workout for the legs and heart. Start with one or two flights and hold the handrail if you feel unsteady.
Cycling and swimming
Good options for people who find a lot of walking uncomfortable. Water and a saddle take some of the load off the joints, but road and water safety rules still matter.
How much the WHO recommends
For adults, 150 to 300 minutes of moderate activity a week or 75 to 150 minutes of vigorous activity, or a combination of the two.
Strength and balance
Strong muscles help you carry bags, get up from a chair and climb stairs, and good balance makes walking more confident.
Exercises without equipment
To begin with, your own body weight and a stable support such as a chair or a wall are enough. Technique is best learned from a professional so you do not strain your joints.
Regularity
The WHO advises adults to strengthen their muscles on at least two days a week. Calmly repeating movements matters more than chasing difficulty.
Balance for older adults
Older people are advised to do balance and strength exercises on at least three days a week. They are easier to do next to a reliable support.
When to be more careful
If you have problems with your joints, spine or heart, or have had surgery, agree the type of exercise with your doctor.
Sitting less
Even with regular walks, long hours without movement remain a separate problem. The WHO advises cutting down on time spent sitting.
Breaks at work
Stand up, even briefly, every time you finish a task, read a message or wait for a file to load.
Standing and on the move
Some tasks can be done standing up: calls, short meetings, reading. A walking meeting is another chance to stretch your legs.
Screen time
An evening in front of a screen easily drags on. Try standing up between episodes or during the ads and walking around the room.
Children and devices
It is especially important for children to alternate time at a desk with outdoor games full of running and jumping.
Signs that your chosen way of moving is a good one
- You enjoy it enough to keep coming back to it
- It suits your health, and your doctor has no objections
- You can start small and gradually make it harder
- It does not require expensive equipment or complicated preparation
Read also
- Prevention
A practical article on fitting walking, stairs and short breaks into an ordinary working day.
- Research
How to read news and studies about the benefits of movement: observation versus experiment, participants, cautious conclusions.
- Glossary
Physical activity terms in plain language: intensity, aerobic activity, warm-up, sedentary behaviour.
Sources
- WHO: guidelines on physical activity and sedentary behaviour (2020)
- Ministry of Health of the Russian Federation (Minzdrav): healthy lifestyle materials
This text is based on the guidelines in force at the time of publication. International and national advice on physical activity is updated from time to time, and the right level of activity for you is best discussed with a doctor.