Fewer steps at a faster pace may still offer key health benefits

Key Points:

• A study in the British Journal of Sports Medicine suggests that walking fewer steps at a faster pace may reduce the risk of early death similarly to taking more steps at a slower pace, challenging the traditional 10,000 steps-per-day goal.
• Researchers analyzed data from over 100,000 UK adults and found that both higher step counts and faster walking paces independently correlate with lower mortality risk, with the lowest risk seen in those taking 7,500 to 10,000 steps daily regardless of pace.
• For individuals taking fewer than 7,500 steps a day, maintaining a brisk walking pace for at least 30 minutes was linked to progressively lower death risk, highlighting pace as an important factor alongside step count.
• Experts emphasize that walking intensity should be relative to personal fitness and health conditions, recommending people focus on consistent, sustainable activity rather than rigid targets, and to consult doctors before increasing exercise intensity.
• Gradual increases in walking pace and duration, finding enjoyable ways to stay active, and mixing moderate and vigorous activity are advised strategies to improve health outcomes through walking.