The widely accepted goal of 10,000 steps per day may be an overestimation, according to Dr. Theodore Strange, a geriatrician and internal medicine specialist at Northwell Staten Island University Hospital. He notes that this number originated from a 60-year-old marketing campaign, not scientific evidence. A sedentary lifestyle is generally considered to be fewer than 2,000 steps daily.
Dr. Strange recommends a more achievable range for improved health and longevity. "Get them up to that 5,000 to 6,000 range and then try to get to 7,000 to 8,000 a day," he advised, suggesting this target is "right where you want to be." Research indicates that exceeding 2,200 steps per day can contribute to a longer life, and the National Heart, Lung, and Blood Institute recommends 7,000 steps or more, a threshold linked to a 70% reduction in mortality risk.
Beyond the sheer number of steps, a recent study highlights the significance of walking speed as an indicator of longevity. Researchers analyzing data from over 10,000 older adults found that a faster pace was associated with a 17% to 23% lower risk of premature death. Even a slight increase in speed, such as 0.1 meters per second, correlated with reduced mortality.
Dr. Strange explained that walking speed is not just about the act of moving quickly, but rather a reflection of underlying bodily systems functioning well. Maintaining a brisk pace requires good cardiorespiratory function, muscular strength, balance, and a healthy nervous system. Individuals who walk faster are also more likely to have better nutrition and fewer chronic diseases that can drain energy.
He noted that a decline in walking speed can be an early sign of age-related system deterioration, potentially increasing the risk of falls, frailty, cognitive decline, and ultimately, higher morbidity and mortality.
To improve walking habits, Dr. Strange advises starting gradually and consistently. "Start gradually. Go slowly, meaning at a speed that feels comfortable for you," he said. Devices like smartwatches can provide objective data on step count and cadence. After establishing a baseline, gradually increase walking duration. Key principles for effective walking include maintaining good posture, staying hydrated, taking controlled steps to prevent trips, and listening to one's body to avoid discomfort or injury.
