New research published in the British Journal of Sports Medicine confirms that both the total number of steps taken each day and the speed at which you walk play independent roles in lowering the risk of premature death. The findings offer flexible options for middle-aged and older adults, particularly those who find it hard to increase their daily step count or step intensity.
“Our findings inform flexible step-based pathways to lower mortality risk for middle-aged and older adults, particularly those with barriers to increasing daily step counts or stepping intensity,” the researchers said. They noted that most previous studies had not examined how different combinations of daily step counts and stepping intensity affect mortality risk.
The team analysed activity-tracker data from 64,743 participants in the UK Biobank, aged 40 to 69, who wore a device for seven days between 2013 and 2015. Participants ranged from those taking fewer than 5,000 steps per day to those exceeding 10,000, at varying paces.
Key findings: step count and pace
The study found that taking between 7,500 and 10,000 steps per day was associated with the greatest reduction in the risk of early death, regardless of walking pace. Meanwhile, a brisker pace—at least 30 minutes a day at 90 steps per minute—was also linked to a lower risk of death from any cause, independent of the total number of steps taken.
“Regardless of total daily step counts, maintaining higher walking cadence may be a promising target for preventing premature mortality,” the researchers said.
For those leading a sedentary lifestyle with fewer than 5,000 steps per day, the study suggests that increasing walking pace could substantially lower the risk of death from all causes and from cardiovascular disease. Conversely, people who prefer a slower pace can still benefit by increasing their overall step count.
The research adds to a growing body of evidence on the health benefits of walking, which is particularly relevant across Europe where public health campaigns often encourage active commuting. In cities like Copenhagen and Amsterdam, cycling is already a norm, but walking remains a simple, accessible form of exercise for people of all ages.
While the study is observational and cannot prove causation, its large sample size and use of wearable devices strengthen the reliability of the findings. The authors suggest that public health guidance could be tailored to individual capabilities, allowing people to choose between increasing their daily steps or picking up the pace.
For those who struggle to find time for long walks, the study offers reassurance that a brisk 30-minute daily walk—even if it doesn't push the step count into the highest ranges—can still confer significant health benefits. On the other hand, those who prefer a leisurely stroll can aim for a higher total step count to achieve similar outcomes.
The findings come as many European countries grapple with rising rates of sedentary behaviour and associated chronic diseases. Public health authorities in nations like Germany, France, and the UK may find these results useful in designing more flexible and inclusive physical activity guidelines.
