Run or brisk walk
Heart and lungs; legs.
How to do it
- Start with 3-5 minutes of brisk walking to warm up.
- Run easy or keep walking briskly, at a pace at which you can speak in short sentences.
- If you need to stop, alternate: 1 minute running and 1-2 walking.
- Finish with 2-3 minutes of walking.
Cues
- Comfortable pace: if you can't talk, you're going too fast.
- Short, light steps.
- Shoulders relaxed, arms loose.
Common mistakes
- Setting off too hard.
- Increasing the time a lot from one week to the next.
- Very worn or unsuitable shoes.
Brisk walking counts: what matters is staying on the move for the target time. If you're just starting, build up the total time gradually (no more than 10% a week).
Photos: free-exercise-db (public domain).
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