®Do it along with a timer
Match your steps to the sound
Choose the pace and duration, press Start and take one step with each sound. Turn the sound on; the screen stays on.
Pace (steps/minute)
Duration
Ready
Press Start and take one step with each sound.
Check your pace
While walking at your usual brisk pace, press Start and count your steps for 15 seconds. After the end sound, type in the number.
Your walking times are stored only on this device and are not sent anywhere.
How to walk
- Warm up by walking at an easy pace for the first 2–3 minutes, then switch to the metronome.
- Don’t try to lengthen your stride; to walk faster, take steps more often.
- Stand tall and swing your arms naturally, bent at the elbows.
- Wear comfortable shoes and choose a flat, safe route.
Measure it too
- Gait speed test: time how long it takes you to walk 4 metres at your usual pace.
- How much activity is enough?: compare your weekly activity with the recommendations.
- Exercise snacks: short bursts of movement spread through the day.
Frequently asked questions
Why 100 steps a minute?
In two laboratory studies in the US (adults aged 21–40 and 41–60), walking at about 100 steps a minute corresponded to moderate intensity (3 METs) and about 130 steps a minute to vigorous intensity (6 METs). Each increase of 10 steps means roughly 1 MET more effort. Counting your steps is a practical way to tell whether your walk is “brisk”.
Is this pace the same for everyone?
No. These figures are averages for healthy adults and vary from person to person. For someone with lower fitness, older age or higher body weight, 100 steps a minute may be harder. Start at a pace that feels comfortable and build up gradually. If you have heart disease, or if you get chest pain, dizziness or breathlessness that stops you talking while walking, stop and talk to your doctor.
Does it work with my phone in my pocket?
While the page is open, the screen is kept from switching off, which keeps the sounds going. On some phones, the sound may pause if the screen locks or you switch to another app. It works best with the sound on and the screen left on while you carry the phone in your pocket.
How much should I walk each week?
The World Health Organization recommends that adults do at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity a week. You can meet this with 30 minutes of brisk walking on 5 days a week; shorter walks count too.
Sources
- Tudor-Locke C, Aguiar EJ, Han H, et al. Walking cadence (steps/min) and intensity in 21–40 year olds: CADENCE-adults. Int J Behav Nutr Phys Act. 2019;16:8.
- Tudor-Locke C, Ducharme SW, Aguiar EJ, et al. Walking cadence (steps/min) and intensity in 41 to 60-year-old adults: the CADENCE-adults study. Int J Behav Nutr Phys Act. 2020;17.
- World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.