A study published in the British Journal of Sports Medicine finds that walking more or walking faster reduces early death risk, with 7,500–10,000 steps daily at a peak pace of about 100 steps per minute linked to the lowest mortality rates.
Recent research on walking patterns and longevity reveals that both step count and pace matter for health outcomes, challenging the widely promoted 10,000-step daily target. The findings, published in the British Journal of Sports Medicine, highlight flexible approaches to physical activity that prioritize intensity over rigid metrics.
Study Details and Key Findings
The research, drawing on data from 64,743 UK adults (average age 62) and 70,000 participants (ages 40–69), used wrist accelerometers to track step counts and walking pace. Participants were categorized by daily steps (less than 5,000, 5,000–7,500, 7,500–10,000, and over 10,000) and peak 30-minute cadence.
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Walking 7,500–10,000 steps daily at a peak pace of about 100 steps per minute correlated with the lowest risk of early death.
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Even those taking fewer than 5,000 steps saw a 28% lower early death risk if they maintained an 80-step-per-minute peak cadence.
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Brisk walking—defined as a pace where you can talk but feel your heart rate rise—offered significant cardiovascular benefits.
During an eight-year follow-up, 1,697 deaths occurred in the study group, including 502 from cardiovascular disease. Researchers calculated walking pace by averaging steps per minute across the 30 highest-activity minutes of each day, which were not necessarily consecutive. The study was published online Sept. 8, 2026, by the British Journal of Sports Medicine.
Redefining ‘Brisk’ and Practical Implications
This could involve short bursts of faster walking throughout the day rather than a single continuous session.
The research cautions against fixating on the 10,000-step goal. A 2022 JAMA Internal Medicine study showed that stepping more reduced early death risk up to around 10,000 steps, after which benefits leveled off.
Expert Insights and Public Health Guidance
Researchers caution that the study is observational, meaning it shows correlations rather than causation. However, it aligns with public health recommendations. The US CDC advises 150 minutes of moderate-intensity aerobic activity weekly, such as brisk walking.
What This Means for Readers
The research suggests that individuals can tailor their walking routines to their abilities and schedules. For those with time or mobility constraints, focusing on pace rather than step count may be an option. The findings underscore the importance of reducing sedentary behavior and prioritizing movement that feels sustainable and achievable.