Walks and workoutsExplained
The kinds of walks and workouts in Mova
Mova has guided walks for outdoors, the treadmill and indoors, seated and supported workouts, warm-ups and stretches, and Free Walk for walking at your own pace.
Every workout in Mova has a set place (outdoors, treadmill or indoors), a length and an effort. Each one shows these on its card, for example 20 min · Outdoor · Easy.
Outdoor walks
| Kind | What it’s like |
|---|---|
| Easy walks | Talk easily the whole way. Includes steady walks from 10 minutes up, longer easy walks, after-meal walks, recovery walks and an easy way back after a break. |
| Brisk walks | Purposeful, but you can still talk. |
| Progressive Walking | Easy start, stronger finish. |
| Japanese Walking | 3 minutes brisk, then 3 minutes easy, repeated for several rounds, with a warm-up and cool-down. There’s an intro version for your first try. |
| Interval Walking | Short bursts of faster walking with easy recovery in between. |
Not sure what brisk means? Mova uses the talk test: Brisk — you can talk, but not sing. The Japanese walking guide and the Interval walking guide explain the methods.
Treadmill
Treadmill walks show a suggested speed and incline for each part of the walk, or by feel. There are easy, brisk, incline, interval and Japanese Walking versions. See Treadmill walks.
Indoors, chair and supported
These are led on screen, movement by movement, with an easier option for each:
- Indoor walks: walking in place and stepping moves for a small space, including brisk and interval versions.
- Supported: standing walks while holding the back of a chair.
- Chair: seated workouts, from a short chair break to longer chair walks.
See Indoor and chair workouts.
Support your walk
Warm-ups, stretches and mobility sessions to do before or after a walk. They’re workouts, not walks, so they don’t count as a planned walk. See When a walk counts.
Free Walk
Walk at your own pace, without a plan, with an optional goal for time, steps or distance. See Free Walk and walk goals.
Levels
You can filter workouts by level: Beginner, Intermediate or Advanced. Some workouts are marked Low impact or Very low impact. Your plan picks workouts that fit your setup answers; in Workouts you can choose any of them.
Didn’t solve it?
Email support@movawalk.com. From the app, Profile & settings › Help & support › Contact support adds your app version and support reference.