Walking 30 minutes a day, even in short bursts, supports weight management and lasting healthy habits. Plus, walking for short periods goes by quickly, which may be even better for you than walking for 30 minutes straight. Once you've conquered that goal, add more extended periods of jogging until you can jog for 30 seconds per minute for 30 minutes. "If you're a regular runner with a 10-minute mile average, alternate 90 seconds of running with 30 seconds of walking," suggested Galloway. "If you average a 12-minute mile, try alternating 60 seconds of running and 30 seconds of walking."