New research suggests that picking up the pace of your walk could provide health benefits equivalent to taking thousands of extra steps. A study published in the British Journal of Sports Medicine found that both the number of steps people took and how quickly they took them were linked to a lower risk of early death and cardiovascular disease.
Quality over quantity
Sport and exercise scientist Dr Ash Cox told The Independent that the findings 'essentially says that someone who is doing 10,000 steps is almost going to get the same benefit as someone who is doing 7,000 steps with more intent.' The study does not suggest aiming for fewer steps, but highlights that quality may be just as important as—or potentially more important than—quantity.
Study details and findings
Scientists from universities in Melbourne, Sydney, and Madrid analysed data from over 100,000 UK Biobank participants aged 40 to 69 who wore wrist-based activity trackers for seven days. They examined total daily steps and peak 30-minute cadence—the average steps per minute during the most active half-hour of the day. Those doing between 7,500 and 10,000 steps a day had the lowest mortality risk regardless of speed. However, among those taking fewer than 7,500 steps a day, a faster walking pace was associated with reduced risk of premature death. A similar pattern was seen for cardiovascular mortality.
Researchers concluded that higher-intensity activity at a lower volume may provide health benefits comparable to lower-intensity activity at a higher volume, offering an option for people who find reaching 10,000 steps a day difficult.
How fast and how long?
According to the study, a peak cadence of around 90–100 steps per minute for 30 minutes a day was associated with improved health outcomes across all groups. Previous research has suggested 100 steps per minute as a general guideline for moderate-intensity walking in adults, though the ideal intensity varies between people. The NHS recommends a brisk daily walk of 'about 3 miles an hour, which is faster than a stroll,' noting: 'You can tell you're walking briskly if you can still talk but cannot sing the words to a song.'
Scott Harrison, personal trainer and founder of The Six Pack Revolution, called 30 minutes per day a 'realistic sweet spot' for most people. 'It's long enough for most people to raise their heart rate, improve circulation, and stimulate muscle growth and metabolism while taking part in some meaningful physical activity,' he told Metro. 'If you tell people they need to exercise for an hour, many won't start at all. 30 minutes removes that barrier while still delivering significant health benefits when done consistently.'
10,000 steps isn't the magic number for everyone
The study adds to growing evidence that not everyone needs to hit 10,000 steps daily. A 2023 systematic review and meta-analysis involving more than 111,000 people found that the risk of death and cardiovascular disease continued to fall as steps increased, but benefits began to level off at 8,800 steps a day for the former and 7,200 for the latter. Holland & Barrett nutritionist Emily Foster advises people aged 18 to 59 to aim for between 8,000 and 10,000 steps a day, but acknowledged 'this can be challenging for some, for example office workers,' so it's 'important not to compare too much.' For those aged 60 and over, she recommends aiming for between 6,000 and 8,000 steps as a minimum, depending on current activity levels and general health.
