Walking

Should do this throughout the day, whether you exercise or not. A 30min run in the morning will not make up for sitting in an office chair for 8hrs a day.

10k day myth.

8,000 - 12,000 A day - well supported by evidence.

Longer walks (15m+) are better for CVD events and mortality: Del Pozo Cruz B, Ahmadi M, Sabag A, Saint Maurice PF, Lee IM, Stamatakis E. Step Accumulation Patterns and Risk for Cardiovascular Events and Mortality Among Suboptimally Active Adults. Ann Intern Med. 2025 Oct 28. doi: 10.7326/ANNALS-25-01547. Epub ahead of print. PMID: 41144973.

Obviously, for those working at a desk all day, frequency is more important.