# Walking: the most underrated exercise

> Free, gentle and good on every cycle day

Category: Movement & sleep · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/movement-sleep/walking

## 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](https://splash.care/learn/period-care/cramp-relief).

**150 mins** Weekly moderate activity the NHS recommends for adults, and brisk walking counts

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.

- **Period:** A slow, gentle walk can ease cramps and bloating.
- **Follicular:** Try a new route or a longer weekend walk.
- **Ovulation:** Walk with a friend and make it social.
- **Luteal:** A walk outside in daylight can be a nice mood lift on PMS days.

> **Splash says:** try a "walk and talk" phone call, or get off the bus one stop early. Steps sneak up on you. If walking is not for you, wheeling, swimming or dancing count too.

### When to see a doctor

See a GP if walking brings on chest pain, unusual breathlessness, or leg pain that stops you.

## Sources

1. [NHS: Walking for health](https://www.nhs.uk/live-well/exercise/walking-for-health/)
2. [NHS: Physical activity guidelines for adults aged 19 to 64](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/)
3. [NHS: Period pain](https://www.nhs.uk/symptoms/period-pain/)
4. [GOV.UK: Physical activity guidelines for disabled adults (UK Chief Medical Officers, 2026 update)](https://www.gov.uk/government/publications/physical-activity-guidelines-disabled-adults/physical-activity-for-disabled-adults-text-of-the-infographic)

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).