Physical activity doesn’t need to be complicated. A simple daily walk can lead to big changes including; losing weight and maintaining a healthy weight; prevent or manage various conditions including heart disease, stroke, high blood pressure, cancer and type 2 diabetes; improve cardiovascular fitness; strengthen bones and muscles; improve muscle endurance; increase energy levels; improve mood, cognition, memory and sleep; improve balance and coordination; strengthen your immune system; and, reduce stress and tension.

Not bad for a daily stroll. “For how long” you ask?

Adults, including seniors, should accumulate at least 150 minutes of moderate to vigorous physical activity per week. You can divide that up into what ever works for your life and schedule. That might even mean doing two or three short bursts of exercise over the course of one day if you don’t have a big block open to do it all at once.

“But,” you say, “I have too much to do.”

How about ‘stacking your life’? That might mean that while you walk you; window shop, learn a language, pick up garbage, rehearse a speech, catch up on your favourite podcast or music, call a friend or better yet meet a friend for a walk and catch up; walking meeting, walking meditation, audio book, solve problems, think creatively, brainstorm, daydream, write, pray, practice gratitude, photography, run errands, walk the dog, support a charity, learn history, body weight exercises, connect with kids, or explore a new area. Phew! Just listing that is cardio.

The best part is all you have to do is step outside your door. And there is no bad weather, only bad clothing.

Last tip: keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration.