moderate
30-Minute Walking Interval Session
A brisk daily walk is one of the most accessible, evidence-supported forms of physical activity for women at any stage of life.
30 min · Kit: Supportive walking shoes, Timer or phone
The session
- 15 min: Easy warm-up walk, natural pace
- 23 cycles of: 4 min brisk walk (talking becomes slightly harder) + 1 min easy recovery walk
- 32 min: Final easy section
- 45 min: Cool-down slow walk + calf, hip flexor and quad stretches
Worth knowing
- Brisk pace means your breathing is noticeably increased but you can still speak short sentences
- Swing the arms actively — this increases heart rate and uses upper body
- Hilly terrain naturally adds intensity without increasing pace
- Walking for bone health: impact from walking provides beneficial mechanical loading on bones
