Walking faster rather than logging more steps can significantly reduce the risk of early death for individuals who log fewer than 5,000 steps a day, according to a study published in the British Journal of Sports Medicine. Researchers found that boosting walking pace provides meaningful health benefits even when time constraints limit total daily movement.
Study Details and Step Count Groups
The study analyzed wrist-worn activity tracker data from 64,743 participants collected over seven consecutive days. Researchers tracked daily step counts alongside peak 30-minute cadence, which measures the average steps per minute during a person’s 30 highest-activity minutes in a day.
Participants were divided into four distinct groups based on daily volume: fewer than 5,000 steps, 5,000 to 7,500 steps, 7,500 to 10,000 steps, and more than 10,000 steps daily. According to Nikhil Satchidanand, Ph.D., an assistant professor of exercise physiology at University at Buffalo, Jacobs School of Medicine and Biomedical Sciences, the data highlights two different levers for heart health: intensity and volume.
Pro Tip: Think of pace and step count as two separate levers. If you cannot walk longer, try walking a little faster. If you cannot walk faster, focus on walking a little farther or more often, advises Navjot Sobti, M.D., an interventional cardiologist and women’s health expert at Northwell’s Northern Westchester Hospital and the Katz Institute for Women’s Health.
How Walking Faster Lowers Early Death Risk
Participants who walked fewer than 5,000 steps daily but reached a peak cadence of at least 80 steps per minute experienced a 28% lower risk of death during an eight-year follow-up compared to slower participants in the same volume bracket. This placed them on par with individuals logging 5,000 to 7,500 steps a day at a slower speed of about 60 steps per minute.
When people pick up the pace, muscles demand more oxygen, forcing the heart to pump more blood and the cardiovascular and respiratory systems to work harder, Satchidanand explains. Over time, this improves cardiorespiratory fitness, vascular function, metabolic health, and stress tolerance. Kevin Shah, M.D., a cardiologist and program director of Heart Failure Outreach at MemorialCare Heart & Vascular Institute at Long Beach Medical Center, notes that faster pacing also improves insulin sensitivity.
The Benefits of Slower High-Volume Walking
While high-intensity walking challenges the body efficiently, walking more steps at a slower pace offers distinct advantages. Satchidanand calls this one of the more encouraging findings of the research, noting that higher volume trains large leg muscles, increases energy burn, improves circulation, and replaces sedentary time.
For individuals who are not currently exercising, starting with a comfortable pace provides meaningful benefits before gradually increasing speed or intensity safely, according to Dr. Shah. The group that fared best in the study walked 7,500 to 10,000 steps a day at any speed, with the absolute lowest risk observed in those walking about 100 steps per minute.
Did You Know? The popular target of 10,000 steps a day originated from a Japanese doctor named Iwao Ohya who created a fitness tracker called Manpo-Kei, which translates to “10,000 step meter.” Recent data analyses, such as a 2025 study in The Lancet Public Health, show significant drops in chronic disease and early death risk starting between 5,000 and 7,000 steps a day.
Frequently Asked Questions
Do I need to start speed-walking to protect my health?
No. Doctors emphasize that you do not need to chase a specific speed. Intensity is personal, and a brisk pace for one person may be very challenging for someone else. Walking with enough purpose to increase your breathing is sufficient, according to Satchidanand.
Is 10,000 steps required for good health?
No. Research shows that significant health benefits, including lower risks of chronic disease and early death, begin at lower thresholds between 5,000 and 7,000 steps a day.
Can I substitute speed for step count?
Yes. Data indicates that walking fewer steps at a higher intensity can yield longevity benefits comparable to walking more steps at a slower pace.
What is your usual daily step goal, and how do you fit movement into your schedule? Let us know in the comments below, and subscribe to our newsletter for more health insights.
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