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The 10,000-step goal began as the name of a 1965 Japanese pedometer, not a study. What the research found when it finally tested the number.

Seven checks in order: the sync batch, the raw samples in Health, data source order, Fitness Tracking on Watch and phone, range, third-party apps.

About 7,000 for most adults. Where the benefit starts, where it levels off by age, and why speed matters less than the total, from four large studies.

Accelerometer and motion coprocessor detect the rhythm of walking, no GPS involved. What the phone misses, what the Watch adds, how Health reconciles them.

Interval walking training: three minutes fast, three minutes slow, five sets, four days a week. What the 2007 trial found and how it fits a step goal.

Yes. In experiments, goals with a small emergency reserve were kept longer than rigid ones, especially after a setback. How to design a streak that lasts.

In randomised trials, light walking after meals lowered the rise in blood glucose by about 1.0 mmol/L and insulin by about 5 mU/L compared with sitting.