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30 days of walking

Ten minutes a day rising to an hour, a gentle day each week, a page a day with that day's walk, minutes, steps and where, and how your body feels.

Anyone who wants to move more without running.

Order as is goes straight to the order form, where you choose the days, binding and address and see the price before you pay. Change it first opens the whole book in the editor. No account needed for either.

Front pages

The thirty days' plan to tick off, days done, why, where you start and finish, before you start and routes you like.

  • The Plan (tracker)The Plan: 1. Walk 10 minutes, easy, 2. Walk 15 minutes, 3. Walk 15 minutes; notice your breathing, 4. Walk 20 minutes, 5. Walk 20 minutes on a new route, 6. Walk 20 minutes without headphones, 7. Rest, or a gentle 10-minute stroll, 8. Walk 25 minutes, 9. Walk 25 minutes, briskly, 10. Walk 30 minutes, 11. Walk 30 minutes somewhere green, 12. Walk 30 minutes, 13. Walk 35 minutes, 14. Rest, or a gentle 10-minute stroll, 15. Walk 35 minutes, 16. Walk 40 minutes, 17. Walk 40 minutes, briskly, 18. Walk 40 minutes, 19. Walk 45 minutes, 20. Walk 45 minutes somewhere new, 21. Rest, or a gentle 10-minute stroll, 22. Walk 45 minutes, 23. Walk 50 minutes, 24. Walk 50 minutes with a friend, 25. Walk 50 minutes, briskly, 26. Walk 55 minutes, 27. Walk 55 minutes, 28. Rest, or a gentle 10-minute stroll, 29. Walk 60 minutes and 30. Walk 60 minutes, wherever you like, a row each, marked across the days.
  • Days Done (30-Day Challenge)Thirty marks to fill in one at a time, one for each time you do a habit you want to try.
  • Why I'm Doing This (note box)A box headed Why I'm Doing This, ruled with lines, to write in.
  • At the Start (questions)At the Start: how long I walk easily and how I feel, with lines to answer.
  • At the End (questions)At the End: how long I walk now and what changed, with lines to answer.
  • Before You Start (Text block)Text you set once, printed on every page it repeats on, such as a passage or a rule to keep in view.
  • Routes I Like (note box)A box headed Routes I Like, ruled with lines, to write in.

Every day

A page a day: the hours beside three things for today, that day's walk and how it went, minutes, steps and where, how your body feels and tomorrow.

  • Daily Big 3The three tasks that would make today a good day if they got done, numbered so the first comes first.
  • How My Body Feels (note box)A box headed How My Body Feels, ruled with lines, to write in.
  • Tomorrow (note box)A box headed Tomorrow, ruled with lines, to write in.
  • challenge-step
  • Today's Walk (table)A table headed Today's Walk, with columns for minutes, steps, where and felt.
  • Notes (note box)A box headed Notes, ruled with lines, to write in.

The whole book, laid out.

Every page dated and ready to print at home or as a bound book. Move, resize or take out anything, and Memari lays out every page after.