Take a brisk 15-minute walk

Walk fast enough that your breathing deepens but you can still talk.

Why it helps

A brisk walk raises your heart rate in a gentle, sustainable way. Many people feel more alert and clearer afterwards.

How to do it

1. Pick a route you can walk without stopping.
2. Walk with a purposeful stride and swing your arms.
3. Keep a pace where you could talk but not sing.

Make it easier

Walk at a comfortable pace for ten minutes.

Make it harder

Add hills or stairs along the route.

Ask a doctor first if you have heart or breathing issues.