Build physical activity into daily life through walking

Aim for 150-300 minutes of moderate-intensity physical activity per week. Prioritize walking, cycling, and public transit over driving. The most effective exercise is the kind built into daily routines, not gym sessions.

Why It Works

Regular physical activity strengthens the heart muscle, controls blood pressure, improves cholesterol, and reduces stress. Sedentary behavior is independently associated with increased heart failure and death risk. Countries with walkable cities (Japan, Spain, Denmark, South Korea) achieve high activity levels through transport, not deliberate exercise. Denmark's cycling infrastructure makes daily exercise the default.

Tips

• Walking 30 minutes daily provides most of the cardiovascular benefit of more intense exercise
• Countries where people walk or cycle to work have lower CVD rates than car-dependent nations
• Even standing and moving throughout the day reduces cardiovascular risk compared to prolonged sitting