The 12-week program

12 weeks, 6 blocks of 14 days, and a session of 3 to 8 minutes on the days that have one. Every 14 days the plan stops and measures you with 3 physical tests rather than asking how you feel.

What a week looks like

Three strength days carry the load. Mobility and balance days sit between them, and one day in seven is rest the plan assigns rather than rest you take — a prescribed rest day counts as showing up, and never breaks a streak.

It changes when you do

The morning pain you log decides the session. Report a bad morning and the plan steps back a level and gets shorter — three minutes, sitting down — instead of asking for the same work. Report a long day on your feet and the loaded work comes out. The plan never accelerates on a good day; it only walks back and then returns.

Retests, every 14 days

3 measurements, 4 minutes: calf raises to failure, an arch hold, and single-leg balance timed on both sides. The gap between your two sides is the figure worth watching. Nothing else moves a level — not a streak, and not how the sessions felt.

After the twelve weeks

The program does not end so much as change job. Maintenance runs two sessions a week with a checkpoint every four weeks, because the thing that undoes this is stopping once it stops hurting.

Walkito is a screening and exercise program. It does not diagnose and does not treat. If pain is sharp, getting worse, or stopping you sleeping, see a clinician.