Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Getting the heart rate upAll levels

Brisk Walking

Walking fast enough that you can talk but not sing. The foundation of the whole programme.

Working (red): Heart and lungs, legs
Helping (amber): Buttocks, calves
Do: Build up to 30 minutes a day
Rest: Three 10-minute walks count the same

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Chest pain, dizziness or unusual breathlessness: stop and see a doctor.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand tall, shoulders relaxed. Look ahead, not at the ground.
Land on your heel and roll through to your toes. Take natural strides. Do not over-reach.
Swing your arms from the shoulder. Opposite arm to leg. This sets your pace.
Find the right speed. You can talk in full sentences, but you could not sing.

Where your hands and feet go

Feet: Heel lands first, then roll through to your toes. Feet point forward.
Hands: Elbows bent, hands relaxed. Arms swing forward and back, not across your body. Opposite arm to leg.
Body: Tall, shoulders relaxed, eyes ahead.
The movement: Natural strides at a pace where you can talk in full sentences but could not sing.

Watch out for

Strolling. It should feel like you are slightly late for something.
Looking down at your phone.
Worn-out or flat shoes.

Make it easier

Three 10-minute walks instead of one long one.

Make it harder

Walk faster, add a slope, or add 5 minutes each week.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026