According to the World Health Organization, one quarter of the global population does not engage in enough physical activity, with lack of time or energy among the cited reasons. However, many scientists suggest that walking 7,000 steps per day could be enough to improve life expectancy. Neurologist Adam Mednick recently shared his key health tip with journalists from the media Parade, which starts with a Sunday routine. "As with any healthy lifestyle habit, brain health is built day by day," explains Mednick, who has walked every Sunday, regardless of the weather, for 30 years. This established habit and source of pleasure for him and his loved ones combines several health recommendations: physical activity and time spent outdoors. Mednick highlights the importance of repeated rituals, noting that Sunday is the ideal day to start this practice: "Sunday is generally less busy, which makes it the ideal day to take the time to establish new habits," he explains. This calm day, associated with rest and family, is ideal for moving without stress and enjoying nature as much as possible. Every Sunday morning, Dr. Mednick has this fixed and regular landmark: a walk in nature, most often with family. "It is, he says, the most effective way to anchor it in daily life." For him, this activity has concrete effects on the mood of the day, as well as on the tone of the rest of the week. Mednick recommends that people include this walk in their agendas so that this appointment is fixed and to gradually renew the exercise during the week by trying to walk as soon as possible. "Move without rushing, spend time outdoors," Mednick advises. Several scientific studies have highlighted the effects of walking in nature on mental health. A meta-analysis published in 2022, specifically on walks in natural environments, showed a decrease in symptoms of anxiety and depression among participants. More recently, a meta-analysis published in 2026, comparing exercise done in nature to that done indoors, also observed more favorable effects on several mental health indicators. The doctor emphasizes that walking is an activity accessible to all: "Start small and be realistic: even 10 to 15 minutes, that's already something. Gradually increase the duration or pace over several weeks. 10 to 15 minutes can become 20 or 30 minutes after a few weeks." When transforming a constraint into a virtuous pleasure, it's a win, he explains. "Some benefits are immediate," he says. "Mood, stress levels, and concentration often improve the day after a simple walk. Deeper benefits, related to brain protection, gradually establish themselves over months, or even years, thanks to regular practice; therefore, one must adopt the following mindset: persevere by practicing every week," adds the expert. If you are not very active, walking is therefore a gateway to a pleasant physical activity if you follow the advice of this expert.