Benefits of habit “Walking”

✓ Improves heart health and circulation
✓ Increases muscular tonus
✓ Removes you from stressful environments
✓ Helps losing weight
✓ Increases energy
✓ Gives you a reason to rediscover your home city

First step:

Walk 400 meters every day


1. Start by walking 400 meters (1/4 mile) each day for a week
2. Over the next week, increase the distance, aiming to reach 800 meters (½ mile)
3. Aim to double the distance every 7 days.

Helpful tips to make it a habit:

✓ Time of the day is key. Every evening, after work, go for a walk. That will be your routine time from now on.
✓ Make yourself remember. Walking shoes at the right place can serve as powerful reminder to leave the house again after work.
✓ Let the app remind you. A reminder set in this app can also help remember your new habit.
✓ Make it a challenge. Use the app to openly challenge your friends to develop same habit OR make your own goal public with consequences in case of failure. Make up your own consequences, something that you wouldn’t want to do no matter what.
✓ Reward yourself. In short term, after every time you consciously chose this habit, pat yourself on the back and tell yourself how awesome you just did. In long term, in one month, walk yourself to a restaurant you always wanted to go to, or to a shop and get something you like. You did well, so it’s time to celebrate.

Tips for beginners:

✓ Find a routine. Think of your daily routine and chose a habit you already have that walking can follow naturally. For example, when you go shopping, have a backpack close to the door so you can take it for the groceries and WALK to the shopping mall and back.
✓ Don’t cheat yourself and keep the routine. Track your progress. Pedometer on your phone or a smartwatch can easily tell you how much you’re walking each day and can help you set up a goal and reach it.
✓ Set your phone or smartwatch to track your steps. 400 meters mean on average 530 steps.