10 goals challenge - Go for a 20 min brisk walk

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