Written by Mo, Foundi CSO, PhD · Updated 11 November 2026
Short answer: Yes, short walks count. Canada's 24-Hour Movement Guidelines describe accumulating at least 150 minutes of moderate-to-vigorous activity a week, and U.S. guidelines removed the old rule that activity had to come in 10-minute blocks. A brisk five-minute walk is a real contribution, and a realistic place to start.
The old idea was that movement only "counted" in blocks of 10 minutes or more. That rule is gone. Here's what changed, how to tell if a walk is brisk enough, and one easy way to fit it into a workday.
Do short bouts of activity really count?
Yes. Moderate-to-vigorous activity of any length contributes to the weekly total. The Physical Activity Guidelines for Americans (2nd edition, 2018) removed the earlier requirement that activity happen in bouts of at least 10 minutes. A CDC research brief explains that any duration of moderate-to-vigorous activity now contributes to the aerobic guideline (Ussery et al., Preventing Chronic Disease, 2020). The Canadian 24-Hour Movement Guidelines for Adults aged 18–64 frame the target the same way: activity "such that there is an accumulation of at least 150 minutes per week."
One honest caveat: five minutes is a starting point, not the whole weekly goal. Five short walks a day on workdays add up to a bit over two hours a week, which is a meaningful share of 150 minutes but not all of it.
What does the Canadian guideline actually recommend?
A whole day, not just a workout. The Canadian 24-Hour Movement Guidelines for Adults aged 18–64 (Canadian Society for Exercise Physiology, 2020) describe a healthy 24 hours as including:
| Part of the day | Guideline (adults 18–64) |
|---|---|
| Moderate-to-vigorous aerobic activity | Accumulate at least 150 minutes per week |
| Muscle-strengthening activity | Major muscle groups, at least twice a week |
| Light activity | Several hours, including standing |
| Sedentary time | 8 hours or less, with no more than 3 hours of recreational screen time, and long periods of sitting broken up as often as possible |
| Sleep | 7 to 9 hours of good-quality sleep, with consistent bed and wake-up times |
The guidelines also state that progressing towards any of these targets will result in some health benefits. The point isn't perfection. Moving in the right direction counts. They note they may not suit everyone, including people who are pregnant or living with a disability or medical condition, who should check with a health professional.
How brisk is "moderate"?
Brisk enough that you can talk but not sing. The CDC calls this the talk test: during moderate-intensity activity a person can talk, but not sing. During vigorous activity, they can't say more than a few words without pausing for breath. The CDC lists brisk walking (about 4 km/h or faster) as a moderate-intensity example.
That's the whole tool. No watch, no app, no heart-rate zone.
How do you fit five minutes into a workday?
Attach it to something that already happens. A cue you already have, like finishing lunch, a meeting ending or arriving home, makes a new habit easier to repeat than a plan that relies on remembering.
- Pick one cue. "After lunch" works for many people.
- Walk out and back. Two and a half minutes out, turn around. No route planning needed.
- Check the pace with the talk test. Able to talk, not to sing.
- Keep it that small for a week or two. A habit that fits your real day tends to outlast an ambitious one.
- Build from there if you want to: a second cue, a longer loop, a walking call.
If you sit most of the day, short movement breaks also help with the guideline about breaking up long periods of sitting.
Common questions
Does a 5-minute walk count as exercise? If it's brisk (you can talk but not sing), it counts toward the weekly moderate-activity total. Canada's guideline is about accumulating minutes across the week, and U.S. guidelines dropped the old 10-minute minimum.
How many minutes of activity a week do adults need? The Canadian 24-Hour Movement Guidelines recommend accumulating at least 150 minutes of moderate-to-vigorous aerobic activity a week, plus muscle-strengthening activities at least twice a week, for adults aged 18–64.
Is walking at a slow pace still worthwhile? The Canadian guidelines say light activity, including standing, matters too, and recommend several hours of it a day. Slower walking counts as light activity. Brisk walking counts toward the moderate-to-vigorous total.
What if I have a health condition? The guidelines say they may not be appropriate for everyone. Check with a doctor or other health professional about what fits you.
Sources
- Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years: An Integration of Physical Activity, Sedentary Behaviour, and Sleep (2020). https://csepguidelines.ca/guidelines/adults-18-64/. Accessed 9 Nov 2026.
- Ussery EN, et al. "The Influence of Removing the Ten-Minute Bout Requirement on National Physical Activity Estimates." Preventing Chronic Disease 2020;17:190321. https://www.cdc.gov/pcd/issues/2020/19_0321.htm. Accessed 9 Nov 2026.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). https://www.cdc.gov/physical-activity/media/pdfs/Physical_Activity_Guidelines_2nd_edition.pdf. Accessed 9 Nov 2026 (via source 2).
- Centers for Disease Control and Prevention. How to Measure Physical Activity Intensity (updated 4 Dec 2025). https://www.cdc.gov/physical-activity-basics/measuring/index.html. Accessed 9 Nov 2026.
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