The Metabolic Mind · Daily walking plan

Walk of Life

One walk a day, and the date tells you which. Even dates: 15 minutes easy. Odd dates: 30 minutes Japanese interval walking.

You start today. Find your 15 minutes, put them in your plan, and the health benefits begin.

00:00

Walk easy for a minute or two before you start the timer. The screen stays on while it runs, where the phone allows it.

Your numbers

Fill in your own. The page remembers them on this device.

Start with 2–3 rounds the first week and build up to 5.

Per walkkmstepskcal
Walk of Life, average per day 0kcal
Walking16:8 window ≈ 200–350

Estimates. Net calories ≈ 0.5 kcal per kg per km at an easy pace and a little more when fast (easy 4.5 km/h, fast 6.5 km/h). Steps come from your height.

Your month

Tap a day to tick it off. On odd dates, tap twice for “15 instead”.

Done as planned15 instead of 30
0walks
0minutes
0km
0kcal burned walking

The three rules

  1. Even dates: 15 min easy walk.
  2. Odd dates: 30 min Japanese interval walk, 3 min fast + 3 min slow × 5.
  3. Feeling off or getting a cold: walk 15 min, even on an odd date. With fever, rest.

How fast is fast?

Fast is about 70% of your maximum: somewhat hard, you can speak in short sentences but you couldn’t sing. Slow is about 40%: easy and relaxed. Go by feel, not by a fixed speed.

Why intervals?

In a 5-month Japanese study of 246 adults (average age 63), interval walking improved thigh strength, fitness and blood pressure, while steady walking changed little (Nemoto 2007). In type 2 diabetes, it improved blood sugar control even when steady walking burned the same calories (Karstoft 2013). Steps burn the calories; the fast minutes train your engine.