Walk Faster or Walk More? New Research Settles the Debate
"10,000 Steps" Might Not Be the Whole Story
For years, the go-to health advice was simple: walk 10,000 steps a day, a number that actually traces back to a 1960s Japanese pedometer marketing campaign rather than official CDC physical activity guidelines. But not everyone has the time, energy, or physical ability to hit that number. New research suggests there's another path to the same benefit: walking pace. A large study found that walking faster, even without walking farther, can lower the risk of early death by about as much as taking thousands more steps.
Who Ran the Study, and How Big Was It
Researchers analyzed data from over 64,000 adults aged 40 to 69 who wore activity trackers for a week as part of the UK Biobank project, then followed their health outcomes for years afterward. Of that group, 1,697 people died during follow-up, giving researchers a large enough sample to compare how both step count and walking speed affected the risk of death from any cause and from heart disease. The study was published in the British Journal of Sports Medicine, as first reported by Medical News Today.
Where the Findings Stood Out Most
The clearest result was for people who took fewer than 5,000 steps a day, generally considered a sedentary activity level. Among this group, walking at a faster pace, over 80 steps a minute, was linked to a similar drop in death risk as simply walking more, at over 5,000 steps a day at a slower pace. In plain terms, someone who can't easily add more steps to their day may get a similar benefit by simply picking up the pace during the walking they already do.
When Step Count Still Wins
Pace isn't a magic shortcut in every case. Across the whole study, people who took between 7,500 and 10,000 steps a day had the lowest overall risk of early death, matching long-standing CDC step-based health advice. A related 2025 review pooling the largest body of evidence to date, covered in detail by Healthcare Discovery, found that health benefits, including lower risk of heart disease, cancer, type 2 diabetes, dementia, and depression, begin at around 3,000 steps a day and keep improving up to about 7,000 steps, after which gains level off. So for people who can comfortably walk more, higher step counts still matter.
Why This Debate Isn't Fully Settled
Not every study agrees on exactly how much pace matters on its own. A separate large study published in JAMA, which also tracked step counts and peak walking pace, found that once total daily steps were accounted for, the extra benefit of a faster pace became much smaller. In other words, some researchers believe total step volume is the stronger predictor of a longer life, while others argue pace offers a real, independent benefit, especially for people who struggle to log more total steps. Scientists studying this note that the two factors are hard to fully separate, since people who walk faster often end up walking more overall too.
How to Use This Information in Real Life
| Your situation | What research suggests |
|---|---|
| Short on time, but can move quickly | Focus on picking up your pace during the walking you already do |
| Have more time, but prefer a relaxed pace | Focus on gradually building toward 7,500–10,000 steps a day |
| Dealing with an injury, poor balance, or low fitness | A steady step goal may be more sustainable than pushing pace |
| Currently very inactive | Any increase in movement helps; start small and build up over time |
The bigger picture: Researchers involved in this work point out that the biggest health gain of all often comes simply from going from no activity to some activity. You don't need a perfect plan. A short daily walk, at whatever pace feels sustainable, is a meaningful place to start.
Frequently Asked Questions
- Is walking faster better than walking more steps?
- Neither is clearly better. Research shows both walking more and walking faster lower the risk of early death, so the best choice is whichever one you can stick with.
- How many steps a day should I aim for?
- Studies point to roughly 7,000 to 10,000 steps a day for the biggest drop in mortality risk, though benefits start appearing at as few as 3,000 to 4,000 steps.
- What counts as a brisk walking pace?
- Research generally defines a brisk pace as around 100 steps per minute or faster, roughly enough to raise your heart rate and breathing while still being able to talk.
Bottom Line
You don't have to choose one "right" way to walk for your health. If hitting a high step count feels out of reach, picking up your pace during the walks you already take may offer a real benefit. If a faster pace isn't realistic for you, steadily building your total steps still works too. The most useful walking habit is the one you'll actually keep doing.
References and Further Reading
- Medical News Today. Longevity: 30-minute brisk walk may be as effective as 7,500 steps. Read the article
- Newsweek. Researchers Studied 64,000 Adults. One Walking Habit Stood Out. Read the article
- Euronews. Getting those steps in does reduce the risk of early death. But it is also the pace that matters. Read the article
- AOL. Walk faster or walk more? Study shows both pace and step count lower death risk. Read the article
- Healthcare Discovery. Walking and Longevity Science: Step Count, Gait Speed, and Mortality Research. Read the article
- NaturalNews. Study Finds Higher Daily Step Count Tied to Lower Death Risk, Independent of Walking Speed. Read the article
Disclaimer: This article is for general information only and is not medical advice. Talk to a doctor before starting a new exercise routine, especially if you have a heart condition, joint problems, or other health concerns.