Health & Fitness
We write about how the body works: movement, recovery, habits. No fluff — only what's backed by research
Where to walk in Aktau — 10 routes by the Caspian Sea
The promenade, Lighthouse, Victory Park, cliffs by the 14th microdistrict, Bautino, Sherkala and Bozzhyra. Length in steps, transport, and where to head for a real day hike into Mangistau
Read article
Where to walk in Tashkent — 10 routes for parks, shade and steps
Anhor, Yangi Uzbekiston, Magic City, the Botanical Garden, Chorsu, the Japanese Garden, Tashkent Sea and Charvak. Length in km and steps, the metro line that gets you there, and the time of day to actually go
Read article
Where to walk in Almaty — 10 routes for fresh air and steps
Kok-Tobe, Medeu, Big Almaty Lake, Butakovka, the Terrenkur and city parks. Length in km and steps, elevation gain, how to get there without a car and where to check air quality first
Read article
Where to walk in Aktobe — 10 routes from the Ilek to the reservoir
Victory Park, Zhastar, the Ilek embankment, the reservoir and Tas forest. Steps, km and how to get there without a car
Read article
Where to walk in Astana — 10 routes along the Esil and through capital parks
The Esil embankment, Nurzhol, Presidential and Central parks, EXPO, the Botanical Garden and the Triumph Arch. Length in steps and where the wind is calmer
Read article
Where to walk in Atyrau — 10 routes from the Ural to the Caspian
The Ural embankment, the Europe-Asia bridge, Victory Park, Bonita, Riviera and Beibars Sultan. Steps, transport and when the sun lets up
Read article
Where to walk in Karaganda — 10 routes through parks and Bukhar-Zhyrau
Central Park, Miners Park, Victory Park, Bukhar-Zhyrau, the Botanical Garden, Fedorovka, Sosnovka and Karkaraly. Steps and when the air is cleaner
Read article
Where to walk in Kostanay — 10 routes along the Tobol and through city parks
The Tobol embankment, Central Park, Victory Park, Friendship Park, Childhood Park, the arboretum and Mikhailovka forest. Length in steps
Read article
Where to walk in Kyzylorda — 10 routes along the Syr Darya and through the old town
The Syr Darya embankment, the Aitbai mosque, Victory Park, the Korkyt-Ata memorial, Tasbogen and Sayakhat. When the sun lets up
Read article
Where to walk in Oral (Uralsk) — 10 routes along the Ural and through the Cossack town
The Ural embankment, Strelka, the Khan grove, Victory Park, the Kurens, Pugachev house, Kursai and Yanvartsevo. Steps and transport
Read article
Where to walk in Oskemen — 10 routes between the Irtysh, Ulba and the mountains
The Irtysh and Ulba embankments, Strelka, Zhastar Park, Aksai, the Botanical Garden, Victory Park and the Sibinskie lakes. When the air is cleaner
Read article
Where to walk in Pavlodar — 10 routes along the Irtysh and through city parks
The Irtysh embankment, Gorky Park, Mira Park, Yunost, Victory Park, Bagration Island and the Satpaev pedestrian street. When the air is cleaner
Read article
Where to walk in Petropavl — 10 routes along the Ishim and through city parks
The Ishim embankment, Victory Park, Pushkin Park, Constitution Square, Lovers Island, Mira Street, Borovskoye and Pestroye lakes. What to do at −30°C
Read article
Where to walk in Semey — 10 routes through the Irtysh and Abai parks
The suspension bridge, the Irtysh embankment, Polkovnichy Island, Abai Park, Victory Park, Strelka and the Dostoevsky museums. Steps and transport
Read article
Where to walk in Shymkent — 10 routes from the Citadel to the Sairam-Su mountains
The Citadel, Independence Park, Abai, Central Park, Ordabasy, Tassai, Kaskasu, Sairam-Su and Aksu-Zhabagly. When the sun lets up
Read articleWhere to walk in Taldykorgan — 10 routes along the Karatal and across Zhetysu
The Karatal embankment, Zhastar Park, Central Park, Peoples Friendship, Tolebi, Kapal-Arasan, Tekeli and the Dzhungar Alatau. Clean air
Read article
Where to walk in Taraz — 10 routes past the mausoleums and along the Talas
Karakhan, Tekturmas, Aisha-Bibi, Babadzhi-Khatun, the Talas embankment, Victory and Peoples Friendship parks. When it isn’t hot
Read article
Where to walk in Turkestan — 10 routes from Yasawi to ancient Otrar
The Khoja Ahmed Yasawi mausoleum, Hilvet, Uly Dala Eli, the citadel, Caravan Saray, Sairam and Otrar. When the sun lets up
Read article
Where to walk in Andijan — 10 routes from Bobur Park to the Old Town
Bobur Park, the Old Town, the Jome complex, the Khanabad reservoir, Friendship, Victory, Yoshlar and Bobur Square. When to go in the Fergana Valley
Read article
Where to walk in Bukhara — 10 routes through the 2,500-year-old Old Town
Lyabi-Hauz, Po-i-Kalyan, the Ark, Samanid, Chashma-Ayub, Bolo-Hauz, Char Minar, the trading domes, Chor-Bakr and Sitorai Mohi Hosa. Walking in summer
Read article
Where to walk in Fergana — 10 routes through the green city and on to Margilan
The Alley, Central Park, Ahmad al-Fergani, Mustaqillik, Bobur, Yoshlar, old Margilan and Rishtan. When the heat isn’t in the way
Read article
Where to walk in Khiva — 10 routes inside the 2,500-year-old Ichan-Kala
Ichan-Kala, Kunya-Ark, Tash-Hauli, Kalta Minor and Islam Khoja, the madrasas and the old gates. When to go so you don’t fry at +45°C
Read article
Where to walk in Namangan — 10 routes through Bobur Park and the Fergana Valley
Bobur Park, Khoja Amin, Mulla Kirghiz, the Naryn embankment, Dustlik, Yoshlar, Husain-Bek, Pop-Hovuz, Chust and Aksai. When to go
Read article
Where to walk in Nukus — 10 routes through the Savitsky Museum and surroundings
Berdakh Park, Pakhlavan Mahmud, the Savitsky Museum, First President Park, the Amu Darya embankment, Mizdakhan and Chilpik. When the sun lets up
Read article
Where to walk in Samarkand — 10 routes through Registan, Shah-i-Zinda and Bibi-Khanym
Registan, Bibi-Khanym, Shah-i-Zinda, Gur-Emir, Siab Bazaar, Ulugh Beg Observatory, Afrasiab, Eternal City and Konigil. When it isn’t hot
Read article
Where to walk in Termez — 10 routes through Buddhist antiquities and the Amu Darya
Sultan Saodat, Hakim at-Termizi, Fayoz-Tepe and Kara-Tepe, Zurmala, Old Termez, the Amu Darya embankment, the Friendship Bridge and the Dzharkurgan minaret. When the sun lets up
Read article
How many calories you burn walking 10,000 steps
Between 250 and 600 kcal — the real number depends on your weight and pace. MET formula, calculator and a calorie table by weight from 50 to 120 kg. No round numbers, no myths
Read article
Qozgal — free pedometer app with no subscriptions or ads
No subscriptions, no ads, no paid features. Streaks, freezes, monthly prize draws and minimal battery use — we unpack what's inside and how Qozgal stacks up
Read article
InBody: why body composition analysis is worth it
A bathroom scale shows one number and can lie to you for years. What InBody actually measures, which numbers to trust, which to ignore, and how often it's worth doing
Read article
Walking at home vs. outside — does it matter?
The step counter doesn't know the difference, but your body and brain do. We break down the research on nature walks, vitamin D, calorie burn and when home is honestly the better call
Read article
Why streaks work: the psychology of habits
Willpower runs out by Thursday, but streaks keep people going for years. We break down 5 cognitive mechanisms: loss aversion, endowed progress, goal gradient, identity and commitment device
Read article
How Many Steps Do You Actually Need — A Personal Calculator
10,000 is a 1964 marketing number, not a health norm. We break down research from Harvard and The Lancet and give you a formula to calculate your target by age, weight, goal and activity level
Read article
10,000 Steps a Day: Science or Marketing?
The number 10,000 came from a Japanese pedometer ad in 1965 — but over the past 20 years, dozens of major studies have confirmed it works. We break down the best research
Read article
Why Steve Jobs Held Walking Meetings
Stanford proved: walking boosts creativity by 81%. We break down the science behind walking meetings and why the best ideas come on foot
Read article