Fast Walking Reduces Mortality Risk More Than High Step Count

A recent study published in the British Journal of Sports Medicine found that walking at a faster pace, even with fewer daily steps, can lower the risk of premature death as effectively as walking more steps at a slower pace.

Study Details

Researchers analyzed data from over 100,000 middle‑aged adults from England, Scotland and Wales, who wore activity trackers for seven consecutive days between 2013 and 2015. Daily step counts were grouped into four categories, and the "peak steps per 30‑minute interval" was calculated to capture the highest sustained walking speed.

The participants were followed for eight years, recording all deaths and their causes, including cardiovascular mortality. Results showed that higher step counts combined with faster walking reduced mortality risk. For instance, people walking fewer than 5,000 steps daily had a markedly lower risk if their peak speed reached 80 steps per minute, matching the risk of those walking 5,000‑7,500 steps at a slower 60 steps per minute.

Background and Practical Advice

Professor of Physical Activity and Lifestyle Medicine at Monash University, Emmanuel Stamatakis, explained that the 10,000‑step target lacks scientific basis and originated from a 1960s Japanese step‑counter campaign. He noted that this goal can be daunting for seniors, caregivers, or shift workers, potentially discouraging exercise.

Stamatakis advises focusing on bodily cues: a noticeably heavier breath, a rise in body temperature, and the ability to speak only in short sentences indicate a suitable pace. He also suggests counting steps for 15 seconds and multiplying by four to estimate steps per minute, remembering that the typical adult rate is about 100 steps per minute but varies with age and fitness.

In summary, there is no one‑size‑fits‑all walking speed; a brisk 30‑minute walk each day may be optimal for relatively inactive adults to lower mortality risk, provided the target aligns with individual lifestyle.