Recent research indicates that varying daily step counts and walking paces can significantly lower the risk of early death, challenging established fitness benchmarks.
New findings from a study conducted by researchers at Monash University and the University of Sydney suggest that a combination of daily step counts and walking intensity can substantially affect mortality rates. Published in the British Journal of Sports Medicine, the research indicates that both taking fewer steps at a quicker pace or more steps at a slower pace can reduce the risk of early death by as much as 43%, especially among individuals with sedentary lifestyles.
The study analyzed data from 64,743 middle-aged participants enrolled in the UK Biobank, who wore activity trackers for a week between 2013 and 2015. Over an average follow-up period of eight years, 1,697 participants died from various causes, including 502 from cardiovascular disease.
Key Findings on Walking Pace and Daily Steps
Professor Emmanuel Stamatakis, the lead author and Director of the Monash Brain Park at the Turner Institute for Brain and Mental Health, emphasized the relevance of pace in reducing mortality risk. “We found that the risk was substantially lower among those achieving a higher stepping pace but fewer than 5000 daily steps,” he stated. Additionally, those walking between 5,000 to 7,500 steps daily at a slower pace also showed a marked decrease in mortality risk.
The findings challenge the conventional wisdom that individuals must reach a minimum of 10,000 steps per day for health benefits. Dr. Nicholas Koemel, a Senior Research Fellow at the Monash School of Psychological Sciences and co-author of the study, pointed out that the widely cited figure of 10,000 steps originated from a marketing campaign for a Japanese pedometer in the 1960s and lacks scientific grounding.
Implications for Public Health Recommendations
This research has important implications for public health guidelines, particularly for those who may struggle to meet traditional step goals due to time constraints, physical disabilities, or environmental barriers. “For a 65-year-old managing a knee issue, a carer with fragmented time, or a shift worker, a high step target can be a reason to give up rather than a reason to start,” Dr. Koemel noted, underscoring the need for more realistic expectations in fitness recommendations.
In response to the findings, both Stamatakis and Koemel advocate for a personalized approach to physical activity, stressing the significance of movement quality alongside quantity. Associate Professor Matthew Ahmadi, another co-author, added, “Every step counts, and how you take those steps can also matter.”
Consistency Over Intensity
The research also highlights the vital role of consistency in physical activity. Associate Professor Ahmadi stated, “The body responds to habitual patterns, not to irregular and infrequent effort, so what counts is what you do on most days over months and years, not a motivated fortnight.” This insight suggests that individuals should prioritize regular, manageable activity over attempting to achieve high, infrequent step counts.
From a practical standpoint, the researchers encourage individuals to be attentive to their personal comfort levels when engaging in physical activity. “There is no single pace that suits everyone. A speed that feels easy for a fit walker in their forties may be maximal intensity for a 70-year-old,” Ahmadi explained. He recommended monitoring one’s breathing during physical activity: if walking briskly for at least a minute results in noticeable changes in breath, warmth, and the ability to engage in short conversations, then the effort is beneficial.
Expanding the Understanding of Physical Activity
This study contributes to a growing body of evidence indicating that flexible approaches to physical activity can yield significant health benefits, particularly for middle-aged and older adults. As health officials continue to refine guidelines for physical activity, this research underscores the importance of personalized and attainable goals in enhancing public health outcomes.
In light of these findings, public health messaging may need to shift away from rigid step goals and instead emphasize the quality and consistency of physical activity. Encouraging individuals to focus on their personal capabilities and gradual improvements may help foster healthier lifestyles across diverse populations.
Future Directions
Further research is warranted to explore the long-term effects of varied walking paces and step counts across different demographic groups. This could provide additional insights into creating effective public health interventions tailored to individual needs. Overall, this study serves as a reminder that every step taken, regardless of the pace, can contribute meaningfully to one’s health and longevity.
For further details, the full research paper can be accessed at doi.org/10.1136/bjsports-2025-111173.
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