Walking is easy to underestimate because it is familiar. But increasing pace, choosing a hill or extending duration can turn an ordinary walk into purposeful physical activity.

For a simple 20-minute session, begin with several easy minutes, move into a brisk pace that noticeably raises breathing while still allowing conversation, then finish more slowly. The exact pace is personal.

CDC notes that even a single session of moderate-to-vigorous activity can provide immediate health benefits, while regular activity supports sleep, mood, cardiovascular health and more.

Build gradually if you are returning to activity. Comfortable footwear, safe surroundings and an intensity appropriate to your health and fitness level matter more than speed.