Walking is one of the simplest forms of exercise, but a new study suggests that how quickly you walk may be nearly as important as how far you go.

Researchers found that people who took relatively few daily steps at a brisker pace had a mortality risk similar to those who accumulated considerably more steps at a slower speed.

The study, published in the British Journal of Sports Medicine, analysed activity data from more than 100,000 UK Biobank participants. The findings add nuance to the familiar idea that everyone should aim for a fixed daily step target.

More Than 100,000 Adults Were Studied

Researchers initially examined data from 103,684 adults who were between 40 and 69 years old when they joined the UK Biobank.

Between 2013 and 2015, participants wore activity trackers for seven consecutive days. These devices recorded both the number of steps taken and the intensity of walking.

To estimate intensity, the researchers used a measure called peak 30-minute cadence. This reflects the average number of steps per minute during the 30 most active minutes of the day, which did not need to occur consecutively.

Participants were then followed until November 2022, for an average of about eight years. After exclusions, 64,743 people were included in the analysis of deaths from all causes, while 70,075 were included in the cardiovascular mortality analysis. During follow-up, 1,697 deaths from all causes and 502 cardiovascular deaths were recorded.

Step Count And Speed Both Mattered

The lowest risk of premature death was seen among people who accumulated around 7,500 to 10,000 steps per day.

However, the study also found something particularly relevant for people who struggle to reach high step targets. Participants taking fewer than 5,000 steps a day at a faster pace had a lower risk of early death than people taking between 5,000 and 7,500 steps at a slower pace.

For those below 5,000 steps per day, walking at more than about 80 steps per minute was associated with a mortality risk similar to that seen in people taking more than 5,000 steps at around 60 steps per minute.

A More Flexible Approach To Walking

Emmanuel Stamatakis, professor of physical activity, lifestyle and population health at Monash University and corresponding author of the study, explained that the findings support a more flexible approach to exercise goals. He said people do not necessarily need identical step targets because both distance and walking intensity may contribute to lower risk, particularly when the routine is realistic enough to maintain over time.

He also emphasised that the study was observational. This means it identified associations between walking patterns and mortality but cannot prove that increasing walking speed directly causes people to live longer.

Why Brisk Walking May Help

Kevin Shah, MD, a cardiologist at MemorialCare Heart & Vascular Institute who was not involved in the research, explained that more intense movement may support cardiovascular health in several ways. He noted that physical activity can help improve blood pressure, support healthy weight management, improve insulin sensitivity and reduce overall cardiometabolic risk.

Importantly, this does not mean every walk needs to become a workout.

The researchers found that even modest changes may matter most for people who are currently the least active. Short periods of brisk walking during normal daily routines could therefore be a practical option for adults who cannot easily add thousands of extra steps.

Consistency May Matter More Than Perfection

Shah also stressed that small amounts of movement can add up. A short walk after dinner, choosing stairs, cycling briefly or taking movement breaks during the working day can all contribute to overall activity.

Stamatakis similarly explained that the body responds to repeated habits rather than occasional bursts of exercise. Regular movement over months and years is likely to be more meaningful than one unusually active day.

The study therefore offers a reassuring message for people intimidated by the idea of reaching 10,000 steps every day. Walking more remains beneficial, but walking some of the steps you already take at a brisker pace may also be worthwhile.

For many adults, the most useful goal may not be chasing a perfect number. It may simply be finding a walking pattern that is sustainable, frequent and challenging enough to become part of everyday life.