Discover the Japanese method that delivers 13% stronger legs, 8% better cardio, and lower blood pressure—with native apps for iPhone, Android, Apple Watch, and Wear OS that guide you through simple walking intervals.
Japanese interval walking alternates 3 minutes of fast walking with 3 minutes of slow walking for 30 minutes total. This gentle method was developed by researchers who found that this specific pattern delivers superior health benefits compared to steady-pace walking.
"High-intensity interval walking training markedly increased physical fitness and decreased blood pressure after 5 months, with 13% increase in knee strength and 8% improvement in aerobic capacity—significantly greater gains than moderate continuous walking achieved."
— Mayo Clinic Proceedings, 2007 (Nemoto et al.) Research from Mayo Clinic Proceedings and Journal of Applied Physiology shows interval walking delivers 8–13% gains in aerobic fitness and strength, plus significant improvements in blood pressure, BMI, glucose control, and cognitive function compared to steady-pace walking. (Mayo Clinic, PubMed, J Applied Physiology)
"Finally found a walking app that doesn't make me feel rushed. The breathing rhythm is perfect for my morning walks."
Sarah M. — Seattle
"The gentle cues are a game changer. I can focus on walking without constantly checking my phone."
Mike J. — Beta tester
"Love that it celebrates consistency over speed. Building a habit that actually sticks for once!"
Anna K. — Portland
Anonymous beta quotes
Native apps for iPhone, Android, Apple Watch, and Wear OS
Start your interval session with quick presets (iPhone & Android)
Customize your intervals and preferences
High intensity interval with clear timer
Recovery interval with gentle breathing
Track your progress and completed sessions
StepFlow is a mindful interval walking app that uses breathing-based rhythm and gentle cues to help you build a sustainable walking habit. It's designed to be calming and accessible for all fitness levels.
Yes, StepFlow is free during the beta period. We're focused on building the best possible walking experience with user feedback.
Sessions are flexible and customizable. Our default recommendation starts with 6 intervals of 30 seconds fast / 60 seconds slow (about 9 minutes total), but you can adjust this to fit your schedule.
Currently available for iOS and Android phones. Native Apple Watch and Wear OS apps are coming soon with haptic feedback and health data integration.
Apple Watch and Wear OS apps are currently in development. Beta testers will get early access when ready. Sign up below to be notified!
Absolutely! StepFlow is specifically designed for beginners. The breathing-based rhythm and gentle intervals make it easy to start where you are and build gradually. No pressure, just progress.
Japanese interval walking was developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan. Their research team published the foundational studies showing superior health benefits compared to continuous moderate walking.
Interval walking has been studied extensively by researchers at Japanese universities and validated by Mayo Clinic studies. Research shows it improves aerobic fitness by 8%, strengthens muscles by 13%, lowers blood pressure, and supports glucose control. Key sources: Mayo Clinic Proceedings, PubMed, TIME, Washington Post.
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