If you’re close to some greenery, even better, Dr Lythgoe says. “Mentally, stepping outside into green spaces for as little as five minutes lowers cortisol levels and stimulates the production of happy hormones.”

15-minute walk

If you’ve got a quarter of an hour to spare, brisk walking will get your heart pumping faster, which is key for cardiovascular health.

“This amount of activity also enhances flexibility by loosening up muscles and joints while strengthening your legs and core,” Dr Lythgoe says. That’s backed up by a 2019 study, which found that one hour of walking each week (equating to 12 minutes per weekday) helped to alleviate joint symptoms. “Just make sure you’re taking nice big strides to get a good rotation in the hip joint.”

A 15-minute walk can reduce stress and anxiety by releasing endorphins and serotonin while lowering cortisol levels, which not only makes you feel more relaxed but also “contributes to a lower internal inflammation which decreases our risk of long-term illnesses”, Dr Lythgoe says. A 2018 study showed that a 10-minute walk combined with meditation improved the mood of young adults.

Plus, it can help to regulate your circadian rhythm, Dr Lythgoe adds. “Studies have also shown that people who walk for 15 minutes or more consistently tend to sleep longer and have a better quality of sleep.”

All the wellbeing benefits of walking for 5, 30 or 60 minutes (and why the shortest stroll is so good for you)