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// Guide

Working from home

Working from home quietly removes a lot of walking. Put some back on purpose.

Replace the commute#

A 10-minute walk before and after work marks the start and end of the day.

Walking calls#

Take audio-only calls on the treadmill at an easy pace. Walk & talk mode keeps the coach quiet.

Break up sitting#

Desk mode nudges you every hour. Two or three minutes each time adds up.

Walking pad?#

If you use one at a desk, set it up properly and walk for parts of the day, not all of it.

How long should my first walk be?

Five minutes at an easy pace is plenty. Do that most days for a week before adding more.

I keep quitting. What should I change?

Make it smaller and easier to start: shoes by the treadmill, a show you only watch while walking, and a two-minute minimum on bad days.

Do I need to walk every day?

No. Most days is great; rest days are part of the plan. A missed day doesn't erase anything.

Handy tools: Where should I start? quiz · Printable habit tracker · Minutes to steps

Treadmill desk setup → Moving more at a desk →

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.

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