Starting out
WalkWell Essentials
Start, Measure, Walk Well, Every Day
Start walking and make it stick: your baselines, good technique, and walking built into ordinary days.
R495 once-off · 12 months’ access
WalkWell4Life
Life at walking pace.
One step, then the next. Time to think, to notice, to talk with whoever walks beside you, and to keep going for a whole life.
Find your walk
Three questions. One course that fits.
A first walk round the block, a hike on the horizon, your health, or the years after sixty: answer three questions and we point you to the course that fits where you are today.
Four ways in
Start where you are.
Four focused courses, each a complete walk on its own, and one full system that holds them all. Every tool has an audio guide, and most have a printable workbook.
A goal ahead
WalkWell Further
Events, Hikes and Strong Feet
A goal on the horizon: a first 5K to a marathon, South African hikes and treks, and strong feet for the distance.
R795 once-off · 12 months’ access
For your health
WalkWell for Health
Body, Mind and Every Age
What walking does for heart, brain, blood sugar, bone and mood, and how to walk with pain and recover well.
R795 once-off · 12 months’ access
After sixty
WalkWell After Sixty
Steady, Strong and Walking for Life
Steady feet, strong calves and good balance, walking with aches and pains, and walking with the people who matter.
R795 once-off · 12 months’ access
Everything, in one course
WalkWell4Life: The Walking Life System
The whole system, from the first walk to the multi-day trek: every tool in all four courses, and more.
R1,195 once-off · 12 months’ access
The Wisdom of the Walk
1,501 lines on walking and life, free to explore.
1,370 quotations from 229 voices, from Thoreau and Whitman to Mandela and Thích Nhất Hạnh, and 131 research findings, in seven suits from The First Step to The Walk of Life. Search them, keep the ones that land in your walking journal, or put one on the big screen in Large view to open a walking group, a club meeting or a talk.
The Clubhouse
A walking companion for every day.
The Self-Coaching Advisor for your walking questions, a line for today’s walk, your own walking journal, and a coach for the changes you want to make. R99 a month, or R999 a year.
What a walk does
The most underrated medicine is free and on your doorstep.
Every finding below comes from a dated study, and every one is in the courses.
6,000–8,000
steps a day after sixty
For adults 60 and over, the benefit of daily steps levels off at about 6,000–8,000 steps a day: a target well within reach, not a young person's ten thousand.
Paluch et al., 202260%
more creative ideas
In Stanford experiments, people produced about 60% more creative ideas while walking than sitting, even on an indoor treadmill, and the boost lingered after they sat down.
Oppezzo & Schwartz, 201410 minutes
after each meal
For adults with diabetes, ten minutes of walking after each main meal lowered post-meal glucose about 12% more than one 30-minute walk, and about 22% after supper.
Reynolds et al., 2016+500
steps a day
For people already taking more than 2,500 steps a day, adding just 500 steps, about five minutes, is linked to about a 7 percent lower cardiovascular mortality risk.
Banach et al., 2023about 2%
hippocampus growth
In a year-long trial of older adults, walking 40 minutes three times a week grew the hippocampus by about 2%, while stretching controls showed the usual decline.
Erickson et al., 201166 days
to a habit
Habits take longer to become automatic than most people expect: a median of 66 days, ranging from 18 to 254.
Lally et al., 2010Try free
Free tools for your next walk.
Heart-rate zones
Your five walking zones, from a stroll to a hill push, from your age and resting pulse.
Six-minute walk test
How far you walk in six minutes, and how it compares with the predicted distance for you.
Your step target
What the research says about daily steps for your age, and your next small step up.
Draw a card
One line from The Wisdom of the Walk to take on today’s walk.
For groups
Walk together.
Course seats for a walking group, a club, a retirement village or a workplace, with volume pricing: 5–9 seats 10% off · 10–24 seats 15% · 25–49 seats 20% · 50 or more 25%. Put a card from The Wisdom of the Walk on the big screen to start the meeting.
