Quick tools
Score your week, play today's session, check your steps and your pace, a minute each. US units first.
Your week
Your brisk and hard minutes, strength days and steps on both halves of the US guideline, and the one change that adds the most.
Today's session
A short safety check, then a walk, intervals, a strength circuit, a stair burst or a balance set, played full screen with a voice and a beat.
Steps for your age
Your daily steps on the published curve for your age, and how many more reach the part where it flattens.
Is my walk brisk enough?
Tap along for 15 seconds as you walk. Your steps a minute, the talk test, and how much of the 150 it covers.
Does my workout cancel my sitting?
Your hours sitting and minutes moving against a million adults, and three ways to find the hour.
Calories burned calculator
Walking, running, cycling, the gym or the yard: the calories in all, the part above sitting, and how much of your 150 it counts.
Where do I start?
The quiz: eight taps, your starting level, a first week sized to the steps you take now, and four weeks for the gear you have.
