A recent study suggests that walking at a faster pace may offer health benefits comparable to those achieved by taking a greater number of slower steps. The research, conducted by Monash University in Melbourne, Australia, challenges the common recommendation of aiming for 10,000 steps per day by emphasizing the importance of walking intensity as well as quantity.

The study analyzed data from nearly 65,000 participants with an average age of 61, who wore activity trackers over a seven-day period to monitor their walking patterns. Researchers categorized daily step counts into four groups: 0-5,000; 5,000-7,500; 7,500-10,000; and more than 10,000 steps. Additionally, they recorded each individual’s fastest and sustained stepping rate during their most active 30 minutes of the day.

Over an approximately eight-year follow-up, the researchers tracked mortality outcomes, including deaths from any cause and those specifically related to cardiovascular disease. During this period, 1,697 participants died from any cause and 502 died from cardiovascular disease.

Results indicated that individuals who maintained a faster walking pace—defined as at least 80 steps per minute—while taking fewer than 5,000 steps daily had a significantly lower risk of death compared to those walking at a slower pace (around 60 steps per minute) but with higher step counts (5,000 to 7,500 steps per day). This pattern suggests that walking speed may be a key factor in achieving health benefits, even when walking volume is relatively low.

The research also demonstrated that maintaining a higher pace for at least 30 minutes each day was linked to a progressively reduced risk of death from any cause among those who walked fewer than 7,500 steps daily. Across all pace categories, taking between 7,500 and 10,000 steps per day was associated with the lowest mortality risk, a finding that was consistent for cardiovascular-related deaths as well.

Emily McGrath, senior cardiac nurse at the British Heart Foundation, noted the significance of these findings, saying that every step matters but faster walking may provide additional advantages. The study highlights the potential for individuals to tailor their walking routines according to their abilities and time constraints while still promoting longevity and cardiovascular health.