10,000 steps a day may not be the key to a longer life, study finds

Key Points:

• A new study published in the British Journal of Sports Medicine found that walking pace, particularly during the most active 30 minutes of the day, may be more strongly linked to health benefits and lower mortality risk than simply reaching 10,000 daily steps.
• Researchers analyzed data from over 64,000 adults aged 40 to 69 in the UK Biobank, categorizing participants by daily step count and measuring their peak 30-minute walking cadence, finding that faster walking pace correlated with a reduced risk of death.
• The traditional 10,000-step goal, originating from a 1960s Japanese campaign, may not be suitable for everyone; the study suggests that individuals can gain health benefits by increasing walking speed or step count according to their abilities.
• A brisk walking pace was defined as about 90 to 100 steps per minute, where breathing becomes heavier but conversation remains possible, and this pace was associated with the lowest mortality risk among those walking 7,500 to 10,000 steps daily.
• While the study is observational and cannot establish causation, it encourages personalized physical activity goals focusing on both step count and walking intensity rather than a universal step target.