Forget 10,000 steps – scientists identify ‘sweet spot’ walking pace that keeps you just as fit
A brisk half-hour walk each day could be just as good for your health as achieving the much-coveted 10,000-step target, scientists have found.
Researchers discovered that walking faster may compensate for covering less distance, with even those clocking up fewer than 5,000 steps a day able to cut their risk of an early death by around a third.
Taking 5,000 steps a day at a pace of around 90 steps a minute was linked to a 36 per cent lower risk of dying from any cause – roughly the same benefit seen among those taking 7,500 steps at a slower pace.
And those who managed between 7,500 and 10,000 steps a day at a faster pace saw the greatest benefit, with their risk of death falling by more than 40 per cent.
The scientists, from the University of Sydney, broadly defined a brisk pace as at least 80 steps per minute.
For comparison, the average adult typically walks at around 100 steps a minute – a pace generally considered brisk.
The researchers said the findings suggest that focusing on walking pace, rather than simply chasing a daily step target, could provide another straightforward way to improve health.
They concluded: ‘Given that walking is a major component of movement, cadence-based recommendations may offer a feasible pathway for health improvement.’
Individuals who are unable to increase their daily step count, could benefit from walking faster, researchers say
The study – published in the British Journal of Sports Medicine – followed more than 70,000 adults aged 40 to 69 for around eight years.
Participants wore activity trackers on their wrists, which measured both their daily step count and walking pace.
The scientists then carried out separate analyses looking at deaths from all causes and those specifically linked to heart disease.
They also used a measure known as ‘peak 30-minute cadence’ – the average pace achieved during a person’s most active 30 minutes of the day.
They then compared participants with a reference group who led largely sedentary lifestyles – taking fewer than 5,000 steps a day and recording some of the slowest walking paces.
They found that, even among people taking fewer than 5,000 steps a day, those who walked faster – at around 80 steps per minute – had a significantly lower risk of dying from heart disease or any other cause.
However, those who regularly walked faster – at between 90 and 100 steps per minute – and further, at between 7,500 and 10,000 steps per day, faced the lowest risk of premature death overall.
The researchers said: ‘For many middle-aged and older adults facing barriers to achieving sufficient physical activity, this is particularly relevant.
‘For example, for adults who lack leisure time to accrue sufficient step amounts, increasing stepping cadence might provide a time-efficient avenue for health improvement.’
They added for those who are unable to walk at a faster pace, increasing total daily step counts at a slower speed may offer a solution.
‘Our findings inform flexible step-based pathways to lower mortality risk for middle-aged and older adults, particularly those with barriers to increasing daily step counts or stepping intensity.’
According to the World Health Organisation (WHO), insufficient physical activity is one of the leading causes of death worldwide, with more than three million deaths related to sedentary lifestyles a year.
Adults in high-income countries spend up to 12 hours a day sitting down – a lifestyle factor that has been linked to a number of adverse health outcomes.
Previous studies have suggested that brief movement breaks could be a promising intervention for offsetting these harms, potentially preventing up to 10 per cent of deaths worldwide.
However, experts still recommend following WHO guidance and aiming for at least 150 minutes of moderate-intensity physical activity a week – or 75 minutes of vigorous exercise.
