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Walking: the most underrated exercise

Free, gentle and good on every cycle day

Movement & sleep2 min read

Written by the Splash teamSources checked

On this page 2 sections
  1. Quick answer
  2. Sources

Quick answer

  • Brisk walking counts towards your 150 weekly minutes.
  • Even 10 minutes a day helps.
  • Gentle walks may ease period pain.

Walking is free, needs no special kit and works whatever your energy levels. It is also on the NHS list of gentle exercises that may help with period pain.

150 mins
Weekly moderate activity the NHS recommends for adults, and brisk walking countsSee sources

A brisk walk is about 3 miles an hour: you can still talk, but not sing. Even a brisk 10-minute daily walk has health benefits and counts towards your 150 minutes. The UK Chief Medical Officers also say that some activity is better than none.

  1. Period

    A slow, gentle walk can ease cramps and bloating.

  2. Follicular

    Try a new route or a longer weekend walk.

  3. Ovulation

    Walk with a friend and make it social.

  4. Luteal

    A walk outside in daylight can be a nice mood lift on PMS days.

Sources

  1. NHS: Walking for health
  2. NHS: Physical activity guidelines for adults aged 19 to 64
  3. NHS: Period pain
  4. GOV.UK: Physical activity guidelines for disabled adults (UK Chief Medical Officers, 2026 update)

Written by the Splash teamSources checked

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.

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