Theory Bite

Does walking count as exercise?

Short answer: yes. Here's how to make your walk count for more.

The short answer

Yes. A brisk walk is moderate-intensity activity, the kind the WHO recommends for adults: 150 to 300 minutes a week. That's about 30 minutes on 5 days, and it can be split into shorter walks.

Key points

Brisk is the key

You can talk, but you couldn't sing. That's moderate effort.

150 minutes a week

The WHO suggests 150 to 300 minutes of moderate activity a week for adults.

Short walks add up

Three 10-minute walks count just like one 30-minute walk.

Add strength twice a week

Squats, stairs or carrying bags help keep muscles and bones strong.

Sit less

Getting up for a short walk every hour or so is good for you too.

The longer read

Walking is the most underrated exercise there is. You don't need gear, a gym membership or a big chunk of time. You just need to step out of the door.

What makes a walk "brisk"?

Use the talk test. At a brisk pace you can still hold a conversation, but you couldn't comfortably sing. That's moderate effort, the kind that counts towards your weekly activity.

How much is enough?

The WHO recommends adults get 150 to 300 minutes of moderate activity every week. That could be 30 minutes, 5 days a week, or three 10-minute walks a day. The ICMR-National Institute of Nutrition's Dietary Guidelines for Indians also suggest at least 30 to 45 minutes of brisk walking or similar activity for adults.

If that sounds like a lot right now, start smaller. Some movement is always better than none.

Walking in Indian weather

Summer: walk early in the morning or after sunset, and carry water.
Monsoon: a covered parking lot, a corridor, your building's stairs or a mall walk all work.
Bad air days: check the AQI. When it's poor, walk indoors or keep it short and gentle.

Make it count for more

Pick up the pace for a minute or two, take the stairs, or add a slope. And twice a week, add some strength work: squats, climbing stairs or carrying your shopping bags home all help.

Try this

Give it a go

For the next 5 days, take one 15-minute brisk walk. Use the talk test: you can chat, but you'd struggle to sing. In the heat, go early in the morning or after sunset.

Think about itWhen in your day could a 15-minute walk fit without much effort?

Put it into practice

It's easier to keep going when you're doing it with others. Start one today.

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Where this comes from

General wellness information, not medical advice. If you have a health condition, are pregnant, or are starting something new after a long break, check with your doctor first.