Walking faster, even for shorter durations or fewer steps, may provide significant health benefits, potentially matching those of achieving the widely recognized 10,000-step daily target, according to a study published in the British Journal of Sports Medicine. Researchers found that individuals could reduce their risk of early death by approximately one-third by walking at a brisk pace, regardless of their total daily step count.
The study, which followed over 70,000 adults aged 40 to 69 for about eight years, utilized activity trackers to measure both steps and walking pace. Scientists from the University of Sydney analyzed the data, comparing participants' activity levels to a reference group with sedentary lifestyles.
Pace as a Key Metric
Researchers identified that a pace of around 90 steps per minute was linked to a 36% lower risk of dying from any cause, a benefit similar to that observed in individuals taking 7,500 steps at a slower pace. A brisk pace was broadly defined by the researchers as at least 80 steps per minute. For context, the average adult typically walks at approximately 100 steps per minute, a pace generally considered brisk.
The greatest health benefits were seen in individuals who managed between 7,500 and 10,000 steps per day at a faster pace, which reduced their risk of death by more than 40%. The study also examined 'peak 30-minute cadence,' representing a person's average pace during their most active half-hour of the day.
Implications for Public Health
These findings suggest that focusing on walking intensity, or pace, could be a practical strategy for improving health, particularly for individuals who face barriers to increasing their daily step count. This includes those with limited leisure time who might find increasing their stepping cadence a more time-efficient approach to physical activity.
"Given that walking is a major component of movement, cadence-based recommendations may offer a feasible pathway for health improvement," the researchers concluded. They added that for those unable to increase their walking pace, boosting total daily steps at a slower speed could still offer benefits.
The World Health Organization estimates that insufficient physical activity contributes to over three million deaths annually worldwide. Adults in high-income countries, who often spend up to 12 hours a day sitting, are particularly vulnerable to sedentary lifestyle-related health issues. Previous research has indicated that short bursts of movement can help mitigate some of these risks.