Hotter track · 100 day challenge

Walk and Stretch 100: A 100 day walking challenge

$9.99 to unlock Your first pack is on us.

Walk and Stretch 100 is the easiest one to actually finish. Every day you take a walk, then do one stretch, and the walk grows by a minute or two each week. On Day 1 you learn the wall calf stretch, and by Day 5 you've found your chatty pace. No running, ever, and you can start in whatever you're wearing.

Daily workload: 3 daily goalsDaily core: Take today's walk
Difficulty: Gentle

Example: a sample day

Day 1: what a day looks like

Daily core Walk 10 minutes at a chatty pace Today's version of the daily core
Task 2 Learn the wall calf stretch
Task 3 Write down why you want to walk

Easier alternative: Easier: hold 10 seconds each side.

Free preview

Preview the first 7 days

Every day has 3 goals: your daily core (the same every day), Task 2 and Task 3, each with a short why. Open a day to read all three.

- Daily core Today's version of the daily core
  Walk 10 minutes at a chatty pace
  Walk 10 minutes at a pace where you can still talk, outdoors or indoors. Today's stretch comes after the walk. Easier: a shorter walk or two short walks count.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Learn the wall calf stretch
  After your 10 minute walk, put your hands on a wall, step one foot back with the heel down and that leg straight, and lean in until you feel a mild pull in your calf. Hold still for 20 seconds each side, no bouncing. Start a stretch list in your notes with it. Easier: hold 10 seconds each side.
  Why: Ten minutes and one stretch is small enough to say yes to, and yes is the whole point of Day 1.
- Task 3
  Write down why you want to walk
  Why: A reason in your own words gets you out the door on the days motivation is low.
- Daily core Today's version of the daily core
  Walk 10 minutes on your usual route
  Walk 10 minutes at a pace where you can still talk, outdoors or indoors. Use the turnaround spot from today's task. Easier: a shorter walk or two short walks count.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Set your walk time and turnaround spot
  Pick a time that can hold a walk most days, like after coffee or before dinner, and set a repeating reminder. Then walk 5 minutes from your door, name the spot where you stop your turnaround, and walk home. That is your 10 minute route. Easier: turn around at 3 minutes.
  Why: A set time and a set route leave nothing to decide, so the walk just happens.
- Task 3
  Map two backup routes from your door
  Why: Ready backups let you swap when your route gets boring or blocked, without planning on the spot.
- Daily core Today's version of the daily core
  Walk 10 minutes at an easy pace
  Walk 10 minutes at a pace where you can still talk, outdoors or indoors. Easier: a shorter walk or two short walks count.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Learn a seated hamstring reach
  After your walk, sit on the front of a sturdy chair, one leg straight with the heel down and toes up. Keep your back long and hinge forward from your hips to a mild pull behind the thigh. Hold 20 to 30 seconds per side, no bouncing. Add it to your list. Easier: keep a small bend in the knee.
  Why: Tight hamstrings tug on your lower back, and loosening them makes both walking and sitting feel easier.
- Task 3
  Score your energy, sleep and mood today
  Rate your energy, sleep and mood from 1 to 5 each and write the three numbers in your notes, labeled Day 3.
  Why: A starting score gives you something real to compare on Days 25, 50 and 75.
Take care: Hinge from your hips, not your waist, and stop at a gentle pull, never pain.
- Daily core Today's version of the daily core
  Walk 10 minutes with relaxed shoulders
  Walk 10 minutes at a pace where you can still talk, outdoors or indoors. Easier: a shorter walk or two short walks count.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Do a doorway chest stretch for 20 seconds
  Stand in a doorway, forearms on the frame at shoulder height, and step one foot forward until you feel a gentle stretch across your chest for 20 seconds. Add it to your stretch list. Easier: sit and clasp your hands behind your back.
  Why: Opening your chest undoes some of the phone hunch and helps you breathe deeper.
- Task 3
  Do 2 rounds of 5 slow sit to stands
  Sit on a sturdy chair, arms crossed, and stand up slowly, then sit back down slowly. Do 5, rest, then 5 more.
  Why: Slow sit to stands build the leg strength every walk runs on.
Take care: Keep it gentle. If you feel tingling or pinching in your shoulder, ease off.
- Daily core Today's version of the daily core
  Walk 10 minutes at a comfortable pace
  Walk 10 minutes at a pace where you can still talk, outdoors or indoors. Easier: a shorter walk or two short walks count.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Find your chatty pace
  On today's walk, go easy for the first 2 minutes to warm up, then settle into the pace where you can talk but not sing. Say a sentence out loud at your turnaround to test it, and ease back for the last 2 minutes. That is your everyday pace for this pack. Easier: test it marching in place.
  Why: A pace you can talk at is a pace you can keep for 100 days.
- Task 3
  Balance on one foot, 2 rounds per side
  Stand on one foot for 15 seconds with a hand near the counter, then switch. Do 2 rounds.
  Why: Balance practice keeps you steady on curbs.
- Daily core Today's version of the daily core
  Walk 10 minutes around your neighborhood
  Walk 10 minutes at a pace where you can still talk, outdoors or indoors. Easier: a shorter walk or two short walks count.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Leave your phone behind for 10 minutes
  For 10 minutes today, on your walk or anywhere else, leave your phone in another room or silent in a pocket and look for one thing on your street you never noticed. Easier: 5 minutes.
  Why: A few minutes without a screen gives your brain a real break.
- Task 3
  Try a slow body scan lying down
  Why: Moving your attention from toes to head shows you where you hold tension, which helps every stretch after this.
Take care: If walking without a phone feels unsafe where you are, keep it on silent in your pocket.
- Daily core Today's version of the daily core
  Stroll 5 easy minutes to end week one
  Rest day. Take an easy 5 minute stroll, indoors or out, or march gently in place. Nothing more is needed for the walk today.
  Why: A comfortable walk most days is a habit your body can keep, and it makes movement part of ordinary life.
- Task 2
  Hold your favorite stretch longer
  Rest day. Your walk can be an easy 5 minute stroll. Pick your favorite stretch from this week and hold it for 30 slow seconds, then check off your first week. Easier: 15 seconds.
  Why: Rest counts, and your first week deserves a moment.
- Task 3
  Rest your legs up a wall for 2 minutes
  Why: Lying with your legs up a wall is a gentle, restful way to end a first week of walking.

The other 93 days unlock when Walk and Stretch 100 is yours.

Join the waitlist now

The app launches December 15, 2026. Join the waitlist before then and the Early Adopter badge is yours. The group starts Day 1 on January 1, 2027, and you can start earlier if you like. Sign up after launch and Walk and Stretch 100 is ready when you are. Your first pack is on us.

How Walk and Stretch 100 works

What you do each day
3 goals a day. Your daily core, Take today's walk, is the same every day. The other two are new each day: Task 2 builds the habit and Task 3 adds a different angle. Each one comes with a short why.
Time and effort
Most days fit around a normal day, all 3 goals together. Some days are lighter, and nothing needs to happen at a set time.
Difficulty and pace
Gentle. Starts small and builds slowly. Good if you're brand new to this. Milestone badges at 10, 25, 50 and all 100 fully completed days mark how far you came.
Easier alternatives and rest days
Most goals have an easier alternative. “Choose an easier alternative” puts it in its place, and it counts the same as the original goal: the same square, streak and rewards. A rest day protects the streak on days life happens.
Pausing or switching
With another challenge going, you can pause this one any time. Resume later and you pick up on the same day you left. Remove it instead and your history stays: ticks, notes and photos. You always keep at least one challenge going. Up to 3 packs can be active at once, your main challenge included. Active and scheduled packs count; paused, finished and not started ones don't. You can own as many packs as you like and start them later.
What you own
Unlock Walk and Stretch 100 on its own ($9.99 or a free credit) and it's yours forever, to replay any time. All Access opens every pack while you're subscribed. Credits never expire, so use them when you're ready.

Pack guide

How to use task details

The task title names the action. Open its details for the method, examples and any relevant precautions; Why explains the purpose. Save the stated output or record the action you actually took. Paper and other suitable tools are valid alternatives. Do not mark a real-world result complete merely because a planning note was written. Writing tasks can be done in Journal, on paper or anywhere you like. Linking them to Journal is optional.

Earn 4 milestone badges

10, 25, 50 and all 100 fully completed days of Walk and Stretch 100: your first achievement, then bronze, silver and gold. Days finished late count too.

Walk and Stretch 100 0 of 4

Who it's for

Is Walk and Stretch 100 for you?

For anyone who wants a gentle daily movement habit, at any age and any fitness level. It isn't a medical program, so check with a doctor first if you're pregnant, recovering from injury or managing a health condition.

Find a comfortable pace and make room for regular movement.

What the 100 days cover

A daily walk that grows slowly
One simple stretch a day
Calf, hamstring and chest stretches
Setting your walk time and route
Finding your chatty pace

Price and credits

What it costs

This pack: $9.99 once. All 100 days. That pack, owned forever.
Free credit: Your first pack is on us: every new account gets one free specialty credit for any pack, and it never expires. Use it here and it costs nothing.
Hotter bundle: $29.99 once. Own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately.
All Access: $39.99 a year (7 days free, then $39.99/year unless canceled), or $4.99 a month with no free trial. Every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

Questions

Good to know

Do I have to run?

No. There is no running in this pack, ever. It's a daily walk and one stretch, at your own pace.

Do I need any equipment?

No special equipment. The early stretches use things you already have, like a wall and a doorway, and you can walk in whatever you're wearing.

Is it okay if I'm older or out of practice?

It was made for any body and any age. Move at your own pace, stop if something hurts, and check with a doctor before starting if you're pregnant, recovering from injury or managing a health condition.

What if I miss a day?

Just pick it back up. The app has Rest Days, and your level never goes down.

How much does Walk and Stretch 100 cost?

Walk and Stretch 100 is $9.99 once: that pack, owned forever. Every new account also gets one free specialty credit, so you can unlock one pack like this one at no cost. The Hotter bundle is $29.99 once: own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately. All Access Yearly is $39.99 a year (7 days free, then $39.99/year unless canceled), or All Access Monthly is $4.99 a month: every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

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