You build, without strain, a habit of going outside within thirty minutes of waking and walking under the morning sun matched to the sunrise of each season. A plan is provided that starts with a five-minute walk and gradually extends to twenty minutes checking clothing and belongings as well. It also includes rainy-day alternatives and tips for designing a route near your home so that the weather does not decide for you.

Recommended for: People with little time to exercise who want to start a habit of breathing outdoor air each morning.

- The best timing for stepping outside

- Walking plan starting from five minutes

- Staged table for extending to twenty minutes

- Collection of rainy-day alternatives

- How to design a local walking route

- How to log and use your walks

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice.