Even a mere five minutes of walking per day can have a significant impact.

A five-minute walk each day could offer health benefits and facilitate the attainment of future exercise objectives.

The onset of a new year can lead to a sense of being inundated by unattainable objectives and fitness trends.

However, it is unnecessary to adhere to those trends. Research indicates that even a brief period of walking—one of the most accessible forms of exercise—can assist in establishing a foundation for success in pursuit of additional fitness goals.

Research indicates that engaging in 11 minutes of moderate-to-vigorous exercise per day may reduce the likelihood of developing malignancy, cardiovascular disease, or premature mortality. Is that an excessive amount to begin with? According to Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, even five minutes of walking per day could yield some health advantages.

I am just beginning.

Ideally, a high-intensity training program should consist of vigorous walking and calisthenics, with a goal of completing 30 minutes of exercise each day, according to Freeman. But he said he understands that a structured exercise of that duration isn’t always feasible, particularly for those in the early phases of their fitness journey.

The secret is to make movement a regular part of your day, which is why Freeman suggests people indulge in any form of exercise, even if it’s incorporating a five-minute walk into your regimen.

Related article Ditch the restrictive resolutions and designate one of these 3 entertaining cuisine ‘intentions’ instead.

Katy Milkman, James G. Dinan Professor at the University of Pennsylvania’s Wharton School, explains that making bite-size objectives is essential for generating momentum for larger resolutions.

Psychologically, lesser objectives are easier to achieve, so challenging yourself to take a five-minute daily walk is simpler than attempting to complete a 35-minute walk once, Milkman said.

Even with a five-minute walk, the most essential aspect of any fitness objective, according to Freeman, is finding time to incorporate it into your daily routine, which is why it’s crucial to start modest and focus on simplicity.

For some, doing so might be as fundamental as parking farther away when heading to the gym or mall to increase your step count. If you’re in a parking garage, it can also be a good idea to take the stairs to increase your pulse rate, Freeman said.

When making arrangements, CNN fitness contributor Dana Santas, a certified strength and conditioning specialist and mind-body coach in professional athletics, suggests asking companions to go for a stroll instead of meeting for dinner or beverages.

Freeman also recommends completing your short walk—or whatever form of exercise brings you joy—first thing in the morning to start your day with positive movement. And for coffee aficionados, Freeman said a walk can energize you just as effectively as one cup of your preferred brew.

When it comes to developing a new regimen, it’s essential not to make excuses, particularly when attempting to get steps in during the winter months.

“Most malls open their doors early (before the actual stores open) to let walkers get their steps in by doing laps around the interior levels of the mall,” Santas said via email.

Walking isn’t just beneficial for your body; it’s also excellent for your mental well-being. Not only can it help break addictions such as smoking, Freeman said, but a walk can also help reduce anxiety and depression, particularly for individuals who might be dealing with bereavement.

While the holiday season is over, strolling is also a good way to decompress from family gatherings and celebration stressors.

Related article This simple daily exercise could ignite delight all year.

Building on your regimen

To enhance the difficulty of daily treks, experts recommend adding weights for resistance and walking swiftly enough to be out of breath.

As confidence in your walking routine develops, you should strive to increase the intensity and duration of your workout. Freeman suggests focusing on exercises that make you “huff and puff” for the most evident health benefits.

“You see these people (at the gym) do a couple of reps, chat, take a rest, and have a drink,” Freeman said. “You really want to keep going for 20 or 30 minutes straight.”

Combining weight training and cardio is a beneficial method to include both elements in your daily regimen.

Based on how the activities engage various portions of your body, Freeman said he likes to explain cardio as a short-term investment in your health, while weight training is a long-term one because of how metabolically active people’s muscles are.

To include weight training on your walk, Freeman recommends eventually adding a weighted knapsack to your regimen. If you want to keep it basic, use any knapsack you have at home and fill it with outdated books to weigh it down.

Other ideas might include donning wrist, arm, shoulder, ankle, or leg weights to create resistance for an additional challenge.

“If (people) can keep this (routine) up for usually two to three weeks, it becomes a habit (they) want to keep doing,” Freeman said.

Like any other form of exercise, taking the time to practice and perfect your walking form can improve the safety and efficacy of your exercises, according to Santas, and it’s a straightforward way to challenge yourself.

Related article The 10 most comfortable walking shoes, according to podiatrists and shoe experts

For individuals who want to incorporate lengthier treks into their daily or weekly regimen, Freeman recommends strolling with others to make the experience more delightful.

If you don’t have people in your corner to join you, programs such as Walk With a Doc offer free community walks guided by physicians to create a casual and supportive environment for people to work on their healthy behaviors together.

Solo exercisers might find personal motivation with an engaging podcast or audiobook as well as a guided meditation to make their excursions feel effortless.

“If you get really into a story... you could probably walk an entire park, end up right where you started, and not even know you did it,” Freeman said.

It’s crucial to remember that the lesser the commitment, the more likely you are to follow through, Milkman said. As you add more to your routine, start gradually and think about where you might be able to incorporate some fast yet beneficial movements into your practice.

For those just starting to incorporate more exercise into their regimen, it’s all about sitting less and moving more. Some exercises can even be completed from the luxury of your settee while viewing an episode of your beloved TV show, Santas said via email.

Are you eager to do more? Sign up for our LBB Fitness newsletter for more ideas to integrate movement in 2025. If you need assistance setting and sustaining your fitness objectives, consider these techniques for developing habits.