Blog

Walking, habits, and the data behind both.

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Japanese Walking Explained: The Real Research Behind Interval Walking Training (and How to Track It)

Interval walking training - alternating 3 minutes fast with 3 minutes slow - traces back to two real studies from Shinshu University in Japan, not a wellness trend. The exact protocol, what the research measured, and how to track your intervals and pace on an iPhone or Apple Watch.

Tech

Does a Stair Stepper (StairMaster) Count as Steps? What Your Apple Watch Actually Shows

A Stair Stepper's pedals bring you back to the same height with every cycle, so it rarely triggers a step or a flight climbed the way real stairs do. The wrist-swing and barometer mechanics behind it, and what actually gets your count moving.

Step counting

How Many Steps to Burn Off a Big Mac, a Beer, or a Slice of Pizza?

A Big Mac takes roughly 11,600-15,100 steps to walk off; a banana takes about 2,100-2,700. The real steps-to-calories math for 10 common foods and drinks, and why "walking it off" isn't really how weight management works.

Weight loss

How Many Steps to Lose a Pound? The Real Math, Not Just a Table

The 3,500-calorie-per-pound rule is a rough estimate, not a fixed law. The real steps-per-pound range by body weight, why walking alone rarely closes it in a week, and what actually works instead.

Tech

Does Hiking Count as Steps? What Your Apple Watch and iPhone Actually Track

Hiking counts as steps like any walk - but trekking poles cut your count nearly in half, and elevation gain never shows up in the number at all. What actually happens on a trail, and what to check instead.

Tech

Does Rowing Count as Steps? What Your Apple Watch Actually Tracks

Apple's Indoor Rowing workout tracks duration, calories, and heart rate - and stops there, with no distance or stroke count in sight. Why the stroke never triggers a step, and what Stepzy still shows for the session.

Weight loss

Does Walking Backward Burn More Calories? What Retro Walking Research Actually Shows

Backward walking is rated at 6.0 METs versus 4.3 for brisk forward walking, and a 2019 randomized trial found it built knee strength faster than walking forward. The real numbers, and whether your iPhone or Apple Watch even counts it.

Health

Walking and Cancer Risk: What Two 2025 Studies Actually Found

A 2025 British Journal of Sports Medicine study of 85,000+ UK Biobank adults ties daily step count to lower cancer risk, and a second 2025 study ties walking pace to five specific cancers. The real numbers, and how to actually hit them.

Tech

Does Swimming Count as Steps? What Your Apple Watch Actually Tracks

Swimming doesn't register as steps on your Apple Watch or iPhone - the sensor reason why, what Health logs instead, and how Stepzy still shows your distance when there are no steps to count.