Walking pace may reduce mortality risk regardless of step count

A study published in the British Journal of Sports Medicine suggests that walking pace may be as critical as daily step count in reducing the risk of all-cause and cardiovascular mortality.

Researchers from Monash University and the University of Sydney analyzed data from tens of thousands of middle-aged participants. The findings indicate that individuals who take fewer than 5,000 steps per day but maintain a higher intensity—specifically a peak 30-minute cadence of 80 steps per minute or more—experience a lower risk of death compared to those with a slower pace.

Specifically, the study found that walking fewer steps at a rapid pace can offer mortality benefits similar to walking more steps at a slower pace. While the group taking between 7,500 and 10,000 steps per day showed the lowest overall mortality risk regardless of speed, the results provide a potential health pathway for sedentary individuals or those with physical limitations who cannot easily increase their total step volume.

Lead author Emmanuel Stamatakis noted that the findings promote “behavioral flexibility,” suggesting that step-based health interventions do not need to follow a one-size-fits-all approach.