The 5-minute walk

If you do nothing else today, do this. It's five minutes, it's slow, and it counts.

Minute by minute#

Clip the safety key to your clothes, stand on the side rails, start the belt at its slowest speed, then step on.

Minute 1: slowest speed. Hold the rails if you like. Just get used to the movement.
Minute 2: nudge up 0.1–0.3 mph if it feels easy. Stay where you can talk in full sentences.
Minutes 3–4: hold that pace. Breathe. Look ahead, not down.
Minute 5: slow back down for the last 30 seconds, then stop the belt before stepping off.

How fast?#

For many people starting out, 1.0 to 2.0 mph is right. There's no wrong speed as long as you can talk. If you can't, slow down.

What next#

Do it again tomorrow. When five minutes feels easy most days, move to the 8-Week Plan's week 2. Use the belt timer on the homepage and it will count down and cheer for you.

Open the belt timer → The 8-Week Plan →

Last reviewed October 30, 2026 · Sources · General information, not medical advice.