Kate Garraway has a pace. At 58, the Good Morning Britain presenter leans on one daily trick that doesn’t require memberships, mirrors or machines — and it works quietly, relentlessly, without breaking her day.
The dawn air outside ITV Studios feels thin and blue, the kind that slices through your coat as you fish for your pass. A black cab idles; a runner checks their watch; someone slurps a take-out latte. Then Kate strides past in flat trainers and a long coat, bag snug at her side, walking with that no-nonsense London tempo you copy without realising. No gym bag. No fuss. Just rhythm. She’s chatting, smiling, and still moving like time owes her. The walk to the car becomes part commute, part warm-up. The stairs become a cheeky burn. The city becomes her treadmill, whether it likes it or not. There’s a trick here, hiding in plain sight. It takes twelve minutes.
The simple rhythm that actually sticks
Here’s the heart of it: brisk, deliberate walking in short, repeatable bursts. Not a Sunday hike. Not a 10K with a medal. A small, daily slice of effort that slots into an already busy life. Kate’s morning starts absurdly early, yet the movement happens anyway — because it’s woven into what she had to do regardless.
Think of it as “tempo walking”: two or three 10–15 minute chunks at a pace where conversation is clipped and your arms actually swing. It’s your walk to the Tube, the stairs to the meeting, the loop around the block while a podcast runs. We’ve all had that moment where energy dips and the day gets away from us. This fights that slide before it starts, like a friendly tap on the shoulder saying, walk now, feel better later.
Why this and not the gym? Friction. The fewer steps between intention and action, the more likely you’ll do the thing. Tempo walking asks for shoes, a timer and a destination you already have. **It turns “exercise time” into “life time,” which is why it survives real schedules.** There’s science, too: Cambridge researchers reported that around 11 minutes of moderate activity daily can cut risk of heart disease and some cancers. That’s a coffee break. And when your heart rate nudges into that brisk zone a couple of times a day, your energy, mood and sleep tend to follow suit.
How to copy Kate’s daily trick
Set a timer for 12 minutes. Walk tall, shoulders relaxed, eyes scanning forward, and aim for a pace that feels purposeful — you can talk in short bursts, but you’d rather not. After one minute easy, hold that tempo for ten minutes. Let your arms help, elbows bent, hands soft. Finish with one minute easy. That’s it. Do it after you wake, between tasks, or while dinner simmers. If stairs appear, ride them for 60–90 seconds of extra effort, then return to your pace. *It feels almost too easy, which is precisely why it works.*
Common traps? Overstriding, which slaps your heels and grumbles your knees. Shorten your step, increase cadence a little, and keep your torso stacked like a proud skyline. Going out too fast is another. The sweet spot is “comfortably hard,” not sprinting. Wear shoes that don’t nag your feet. If today is heavy, make it gentle and win tomorrow. Let’s be honest: nobody nails a perfect routine every single day. The art is missing less, not never missing.
When people ask for a secret, they want fireworks. This is a quiet fuse that keeps burning.
“Brisk walking most days beats heroic sessions you quit,” says every good coach who’s watched real life collide with good intentions.
If you like a nudge, try stacking one tiny add-on at the end of your walk:
- Ten slow heel raises on a curb for ankles and calves.
- Twenty-second wall sit for legs that carry you all day.
- Ten countertop push-ups to wake shoulders and posture.
- One deep breath per step for the last minute to ease the mind.
The bigger picture
What this habit really buys is margin. Energy in the tank for the chaos that isn’t on your calendar. Kate’s life has not been simple these past years, and that’s exactly why a no-faff routine matters. Movement that doesn’t require permission slips or perfect conditions tends to stick when weather, work or emotion try to veto the day. **It’s the grown-up way to stay fit: small, repeatable, slightly boring — and wildly effective.** Maybe your version is a fast loop after the school run, power-walking phone calls, or the long way home from the station. Maybe it’s dancing in the kitchen while the kettle hums. The trick isn’t the brand of effort. It’s that it happens anyway. Share it with a friend, and the city starts to move with you.
| Point clé | Détail | Intérêt pour le lecteur |
|---|---|---|
| 12-minute tempo walk | 1 minute easy, 10 minutes brisk, 1 minute easy | Simple, time-bound and doable on any day |
| Stairs-first policy | 60–90 seconds of climbing where possible | Quick intensity boost without extra equipment |
| Micro add-ons | Calf raises, wall sit, countertop push-ups | Strength sprinkles that compound over weeks |
FAQ :
- What exactly is Kate’s daily trick?A brisk “tempo walk” folded into her day — short, repeatable bursts of moderate effort instead of formal gym sessions.
- How fast should I walk?A pace where speaking is possible in short phrases, breathing is elevated, and your arms naturally swing. Think purposeful, not panicked.
- Can this replace the gym?It can cover a big slice of cardio and daily movement. For strength and bone health, add two mini strength sessions weekly — even 10 minutes counts.
- What if it’s raining or dark?Walk corridors, malls, stairs, or march in place with a podcast. If safety is a question, loop indoors and keep the habit alive.
- I have knee niggles — is this safe?Shorten your stride, increase cadence, pick forgiving surfaces, and start with 6–8 minutes. If pain persists or spikes, get a clinician’s eye.
Love the idea of “tempo walking” — 12 minutes feels doable on chaotic days. I’m going to stack it with a wall sit after my commute.