Blog

Walking, habits, and the data behind both.

Page 5 of 7.

The 12-3-30 Workout: What the Research Actually Says About Steps and Calories

The viral incline-treadmill workout finally has real research behind it. What two 2025 studies found about calories, fat burn, and how it stacks up against running - plus how many steps a session actually adds.

Habits

How to Get More Steps at a Desk Job (No Walking Pad Required)

Sitting at a desk doesn't just cut your step count - research on sedentary time ties it to real health markers, too. What breaking up sitting actually does, and how often it actually needs to happen.

Tech

Does Climbing Stairs Count as Steps? What Your iPhone Actually Tracks

Stairs are steps, full stop - but your iPhone and Apple Watch also track a separate "flights climbed" number using a barometer, not your steps. How each metric actually works, and why stairs are worth more than the step count alone shows.

Step counting

Does Rucking Count as Steps? What Walking With Weight Does to Your Numbers

Your phone counts a ruck as ordinary steps - the weight is invisible to it. What walking with a loaded pack actually adds, according to the research, and why it's a lot less than the 2-3x everyone quotes.

Health

Walking and Sleep: What the Research Actually Shows

Walking measurably improves sleep, but mostly not in the way step-count advice suggests. What six real studies actually found, and how to tell if it's working for you.

Tech

Does a Walking Pad Count as Steps? The iPhone/Apple Health Fix

Your walking pad steps aren't vanishing - Apple Health just isn't seeing them. Why the iPhone and Apple Watch each miss desk-treadmill steps differently, and the fixes that don't involve wearing your Watch on your ankle.

Health

How Many Steps a Day Actually Help Your Mood?

Two 2024 studies looked at daily steps and mental health. Here's the real number for mood and depression risk, and why it's lower than 10,000.

Tech

Why Your iPhone Step Count Looks Wrong (And What Actually Affects Accuracy)

iPhone step counts can undercount by over 1,000 steps a day even when nothing's broken. What the research actually found, and how to check your settings.

Habits

Should Your Step Goal Be Different on Weekends?

Step counts really do drop on weekends, even for consistent walkers. What the research says, and how to set a target that fits both kinds of days.