Brisk Walking and Longevity: Pace Matters, Too
Por Miriam Gonzalez ·
Counting steps has become a daily habit for millions of people, but reaching the famous 10,000 steps a day isn’t the only way to reap the benefits. New research suggests that walking speed also matters and that picking up the pace can be especially helpful for those who are short on time or unable to cover long distances.
The study, published in the British Journal of Sports Medicine, analyzed data from more than 100,000 middle-aged adults enrolled in UK Biobank. The participants wore activity trackers for seven consecutive days between 2013 and 2015, which allowed researchers to record both the number of steps and the intensity of their movements.
The researchers then conducted a close follow-up over eight years to study deaths from all causes and those related to cardiovascular disease.
Is it mandatory to walk 10,000 steps?
The figure of 10,000 steps did not stem from a scientific discovery that established that number as a universal goal.
Its origins are buzzy with a Japanese campaign to promote a pedometer during the 1960s.
Although reaching that number may be helpful for some people, it may also be unrealistic for older adults, workers with irregular schedules, caregivers, or people living with pain and physical limitations.
The results of the study indicate that there is no single valid combination.
Walking more was associated with better outcomes, but walking at a higher intensity also showed a favorable association.
The scientists divided the participants into four groups: fewer than 5,000 steps per day; between 5,000 and 7,500; 7,500 to 10,000; and more than 10,000.
In addition, they calculated what is known as the “30-minute maximum cadence”—that is, the fastest pace each person maintained during their 30 minutes of greatest cumulative activity throughout the day.
Brisk Walking and Longevity
One of the most significant differences was observed among people who took fewer than 5,000 steps per day.
Those who reached a maximum pace of at least 80 steps per minute had a significantly lower risk of death.
That level of risk was comparable to that observed among people who walked 5,000 to 7,500 steps but did so at a slower pace, close to 60 steps per minute.
This does not mean that walking quickly completely eliminates the importance of volume.
The association with the lowest risk of premature death was observed among those who took between 7,500 and 10,000 steps per day, regardless of walking speed.
However, for those who walked fewer than 7,500 steps, maintaining a brisk pace for about 30 minutes a day was associated with a gradual reduction in risk.
How can you tell if you’re walking fast enough?
There is no one perfect speed for everyone.
The intensity depends on age, physical condition, height, body weight, and health status.
A simple way to tell if you’re walking at a moderate intensity is to pay attention to how your body feels.
Breathing should become more rapid, body temperature should rise, and it should still be possible to speak in short sentences.
Those who prefer to measure their cadence can count the number of steps taken over 15 seconds and multiply the result by four.
A commonly cited guideline is approximately 100 steps per minute, although this may be too demanding for some people and not intense enough for others.
The key to linking brisk walking with longevity is to start gradually
A practical way to increase the intensity is to add one to three minutes of brisk walking each day.
If you experience excessive shortness of breath, pain, dizziness, or loss of balance, you should slow down and avoid sudden increases in intensity.
People with cardiovascular risk factors, a history of inactivity, joint problems, or a history of falls should consult a healthcare professional before significantly increasing the intensity of their exercise.
Even those who can’t walk fast can still benefit by taking more steps at a comfortable pace.
The most appropriate strategy will be one that is tailored to individual abilities and can be sustained over months and years.
The study does not prove a direct cause-and-effect relationship
The authors note that this is an observational study.
Therefore, it cannot be concluded that increasing speed is the direct cause of a longer life.
It is also possible that people in better health naturally walked faster from the start.
Even with that limitation, the results support the idea that physical activity depends on a combination of duration, intensity, and frequency.
The practical takeaway regarding brisk walking and longevity is not to obsessively chase a specific number.
Walking more, picking up the pace when it’s safe to do so, and staying consistent can all be part of a realistic routine.
If time is limited, sprinting for a few minutes can be an effective strategy; if there are physical limitations, gradually increasing the distance is an equally valid option.
The original study can be found in the *British Journal of Sports Medicine*.
General recommendations for physical activity are available from the U.S. Office of Disease Prevention and Health Promotion.
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