Walking pace and step count linked to lower mortality risk

New research from Monash University and the University of Sydney suggests that walking pace is a critical factor in reducing mortality risk, challenging the common belief that a 10,000-step daily goal is necessary for health.

Analyzing data from over 64,000 middle-aged participants in the UK Biobank, the study published in the British Journal of Sports Medicine found that different combinations of step count and intensity can reduce the risk of early death by up to 43 per cent. Specifically, individuals taking fewer than 5,000 steps per day could see substantial benefits by maintaining a brisker pace (approximately 80 steps per minute). Conversely, those taking between 5,000 and 7,500 steps could achieve similar risk reductions at a slower pace (approximately 60 steps per minute).

Lead author Professor Emmanuel Stamatakis noted that these findings are particularly relevant for sedentary individuals, shift workers, or those with physical limitations who may find high step targets unrealistic. The study highlights that the 10,000-step target originated from a 1960s Japanese marketing campaign rather than scientific evidence, and that finding a sustainable combination of pace and volume is more effective for long-term health.