Walking pace and intensity are more closely tied to lowering the risk of dying early than simply hitting a benchmark of 10,000 steps daily, according to a study published Sept. 8 in the British Journal of Sports Medicine. Researchers from Australia and Spain examined activity data from more than 64,000 adults tracking all-cause mortality and over 70,000 adults tracking cardiovascular disease deaths. Participants ranged in age from 40 to 69 years old upon joining the UK Biobank, wearing wrist-tracked activity monitors for seven days.
How Walking Pace Influences Early Death Risk
The study evaluated both daily step counts and the speed at which participants walked during their most active 30 minutes of the day. Researchers categorized participants into four daily step brackets: fewer than 5,000, 5,000 to 7,500, 7,500 to 10,000, and more than 10,000 steps. Among participants logging fewer than 5,000 steps daily, those maintaining a faster pace experienced a lower risk of death. Individuals reaching approximately 80 steps per minute during their peak 30-minute window showed a 28% lower risk of mortality compared to the slowest walkers, according to the study’s authors.
The Origins of the 10,000-Step Target
The findings question the widespread assumption that 10,000 steps a day serves as a necessary, universal fitness standard. Study co-author Emmanuel Stamatakis told CNN that this specific target originated from a 1960s Japanese pedometer campaign rather than empirical scientific research. Because age, chronic health conditions, and demanding work schedules make 10,000 steps impractical for many, the researchers suggest that individuals unable to reach that volume still gain significant health benefits by increasing their walking speed or adding incremental steps to their routine.
Pro Tip: You don’t need to complete your 30 minutes of brisk movement all at once. The study’s peak cadence metric looks at your most active minutes accumulated throughout the day.
Measuring Brisk Walking and Cadence
Researchers measured intensity via “peak 30-minute cadence,” calculated as the average number of steps per minute during a person’s 30 most active minutes daily. A cadence between 90 and 100 steps per minute correlated with a reduced risk of death across all daily step groups. For participants already walking between 7,500 and 10,000 steps daily, a pace of roughly 100 steps per minute aligned with the lowest mortality risk observed in the study. To gauge briskness without a tracker, Stamatakis told CNN that walkers should notice heavier breathing and a warmer body temperature while remaining capable of speaking in short sentences.
Study Limitations and Observational Design
The research relies on an observational design, meaning it does not prove that walking faster directly causes an extended lifespan. Investigators observed existing activity habits rather than assigning participants to specific exercise programs. Consequently, healthier individuals may have naturally walked faster and logged higher step counts. Additional limitations cited by the research team include a relatively short activity-tracking period and the potential for wrist-worn sensors to miscount certain steps. Despite these constraints, the authors emphasize that physical activity evaluations should look beyond a single daily step quota.
Frequently Asked Questions
What is peak 30-minute cadence?
It is the average number of steps a person takes per minute during their 30 most active minutes of the day, which do not need to occur consecutively.
Where did the 10,000-steps goal come from?
According to study co-author Emmanuel Stamatakis, the target originated from a Japanese pedometer campaign in the 1960s rather than clinical research.
Does walking faster guarantee a longer life?
No. The study is observational, meaning it shows an association between faster walking paces and lower mortality risk, but it does not prove direct causation.
How can I tell if my walking pace is brisk enough?
Stamatakis notes that your breathing should become noticeably heavier and you should feel warmer, though you should still be able to talk in short sentences.
What is your daily walking routine? Do you aim for a specific step count, or do you focus more on your pace? Join the conversation by sharing your thoughts and fitness strategies in the comments below.
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