A daily walk at a brisk pace, even if it doesn't reach the commonly cited 10,000-step goal, may offer substantial health advantages, including a reduced risk of early death. Scientists have found that a faster walking cadence can compensate for fewer steps, suggesting that focusing on intensity rather than just volume could be a more effective health strategy for many.
The study, published in the British Journal of Sports Medicine, followed over 70,000 adults aged 40 to 69 for approximately eight years. Participants utilized wrist-worn activity trackers to record both their daily step counts and walking pace. Researchers analyzed the data, looking at mortality rates from all causes and specifically from heart disease.
One key finding indicated that walking around 90 steps per minute, accumulating fewer than 5,000 steps a day, was linked to a 36% lower risk of dying from any cause. This benefit was comparable to achieving 7,500 steps at a slower pace. The greatest reduction in mortality risk, over 40%, was observed in individuals who managed between 7,500 and 10,000 steps daily at a faster pace.
A brisk pace was broadly defined by the researchers as at least 80 steps per minute, with the average adult typically walking at around 100 steps per minute, generally considered brisk. The study introduced the concept of 'peak 30-minute cadence,' which measures the average pace during a person's most active half-hour of the day.
Compared to a reference group with sedentary lifestyles (fewer than 5,000 steps daily and slow walking paces), even those taking fewer than 5,000 steps but walking faster (around 80 steps per minute) showed a significantly lower risk of dying from heart disease or any other cause. This highlights the importance of intensity for individuals who face barriers to increasing their total step count.
"Given that walking is a major component of movement, cadence-based recommendations may offer a feasible pathway for health improvement," the researchers concluded. They noted that for adults who have limited leisure time, increasing their stepping cadence could be a time-efficient way to improve health. Conversely, those unable to walk faster may still benefit from increasing their total daily step count at a slower speed.
These findings are particularly relevant for middle-aged and older adults who may encounter obstacles to achieving sufficient physical activity. The World Health Organization identifies insufficient physical activity as a leading global cause of death, contributing to over three million deaths annually due to sedentary lifestyles. While previous research has suggested that short bursts of activity can help offset the harms of prolonged sitting, experts continue to recommend the WHO's guidelines of at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.