Taking between 7,500 and 10,000 daily steps yields the greatest reduction in early death risk regardless of walking pace, according to a study published in the British Journal of Sports Medicine. Researchers analyzing activity-tracker data from 64,743 middle-aged UK Biobank participants found that both total step count and walking cadence heavily influence all-cause and cardiovascular disease mortality, offering flexible pathways for individuals with physical or schedule barriers.
How Walking Pace Changes Mortality Risk for Sedentary Adults
For individuals living a sedentary lifestyle with fewer than 5,000 steps per day, increasing stepping pace can substantially lower all-cause and cardiovascular disease mortality risk, according to study findings. Conversely, individuals who prefer a slower walking pace can still benefit by accumulating more total steps. Researchers from Monash University and the University of Sydney, who collaborated on the research, noted that taking fewer daily steps at a faster pace or more steps at a slower pace may lower early death risk by up to 43 per cent.
“Our findings inform flexible step-based pathways to lower mortality risk for middle-aged and older adults, particularly those with barriers to increasing daily step counts or stepping intensity,” researchers stated in the study. Lead author Professor Emmanuel Stamatakis, Director of the Monash Brain Park at the Turner Institute for Brain and Mental Health in the Monash School of Psychological Sciences, pointed out that the findings help people who cannot accrue high step counts due to lack of time, disability, or environmental constraints.
Pro Tip: Co-author Associate Professor Matthew Ahmadi advises focusing on consistency rather than irregular bursts of effort. To gauge a brisk pace, aim for a speed where you breathe noticeably harder and feel warmer, but can still hold a conversation in short sentences without being able to sing comfortably.
The Truth Behind the 10,000-Step Target
The popular fitness goal of 10,000 steps per day does not apply universally, according to co-author Dr Nicholas Koemel, a Senior Research Fellow at the Monash School of Psychological Sciences. Dr Koemel explained that the widely quoted step target originated from a 1960s Japanese pedometer campaign rather than clinical evidence. For individuals managing joint issues, shift workers, or primary caregivers with fragmented schedules, demanding high step targets often discourages physical activity entirely.
Data from the study tracked participants aged 40 to 69 years who wore activity-tracking devices for seven consecutive days between 2013 and 2015. Over an average tracking period of approximately eight years, researchers recorded 1,697 deaths from any cause and 502 deaths from cardiovascular disease among the cohort. Maintaining a brisker pace for at least 30 minutes every day—defined as taking 90 steps per minute—correlated with a lower risk of death from any cause, irrespective of the total steps accumulated.
Did You Know? The study found that achieving a higher stepping pace with fewer than 5,000 daily steps, or clocking 5,000 to 7,500 daily steps at a lower pace, both resulted in a substantially reduced risk of premature mortality.
Frequently Asked Questions
Do I need to walk 10,000 steps a day to stay healthy?
No. While taking 7,500 to 10,000 steps per day shows the greatest reduction in early death risk, researchers emphasize that lower step counts combined with a brisker walking pace—such as 90 steps per minute—also significantly lower mortality risk.
How fast is a brisk walking pace according to the study?
Researchers define a brisker pace as taking at least 90 steps per minute for a minimum of 30 minutes daily. Co-authors note that the right speed depends on individual fitness, suggesting a pace where you breathe noticeably harder while remaining able to talk in short sentences.
Can slow walkers still benefit from daily exercise?
Yes. Individuals who prefer a slower walking pace can still lower their cardiovascular and all-cause mortality risk by gradually accumulating more total daily steps.
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