10 goals challenge - Go for a 20 min brisk walk

Emma White - Nutritionist

Goal of the day – Go for a 20 minute brisk walk

Walking is such a fantastic form of exercise, it's free, convenient, and effective. It's also a great way to get some fresh air and have time to yourself to listen to music or a podcast. A brisk walk not only burns additional calories, but also helps to strengthen your leg muscles and build cardiovascular fitness. By 'brisk', we mean a pace that makes you slightly out of breath – the test is you can still talk but singing is a struggle! Grab your trainers and get outdoors and see how good it makes you feel.

Your daily goals list

The aim of this challenge is to keep a 10 day unbroken diary streak – while smashing 1 goal a day! There are 10 different goals to choose from – you can have the same one every day or choose a different one for each day of the challenge by following our list below.

  1. Drink 8 glasses of fluid
  2. Eat 5 portions of fruit and veg
  3. Do a new online workout
  4. Eat at least 30g of fibre
  5. Do at least 1,000 more steps than you did yesterday
  6. Eat at least 2 meals sat at a table with no distractions
  7. Practise mindfulness for 10 minutes
  8. Go for a 20 minute brisk walk
  9. Eat 3 portions of low-fat dairy (or fortified dairy alternative foods)
  10. Write down your short-, medium- and long-term goals

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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