Reaching 10,000 Steps Is Not the Only Path to Health.. Make This Simple Adjustment

- If you are diligent about achieving a specific number of steps daily, you may overlook another important element in the equation: walking speed. A study published in the British Journal of Sports Medicine on Tuesday showed that walking at a faster pace, even with fewer steps, may be associated with a reduced risk of early death to a degree similar to walking a greater number of steps at a slower pace.

The co-author of the study and professor of physical activity, lifestyle, and population health at Monash University in Melbourne, Emmanuel Stamatakis, stated that the goal of walking 10,000 steps a day was not based on specific scientific evidence but emerged as part of a campaign to promote pedometers in Japan during the 1960s. For some people, achieving 10,000 steps daily may seem daunting, which could discourage them from starting to exercise.

Stamatakis told Afq News: "For a 65-year-old person with a knee problem, or a caregiver who does not have a regular time, or a worker on a shift schedule, this number may seem less like a goal and more like a reason to give up." He added: "A person who walks 4,000 steps daily but at a fast pace is doing something beneficial, and a person who cannot walk quickly can greatly benefit from increasing their number of steps at a slower pace."

To study how the number of steps interacts with walking speed, researchers analyzed movement data from over 100,000 middle-aged individuals within the UK Biobank, a long-term study that included participants from England, Scotland, and Wales. Participants wore a device to track their activity for 7 consecutive days between 2013 and 2015, allowing researchers to measure their daily step count and walking speed.

The authors of the new study found that increasing the number of steps and walking at a faster pace were associated with a reduced risk of death, suggesting that the benefits of walking may not relate to achieving a specific number but rather to finding a combination of step count and walking speed that suits each individual. In the new study, scientists classified daily step counts into four categories: they also calculated the "maximum step rate over 30 minutes," which is the highest continuous pace of steps during the most active 30 minutes of the day.

The study's authors followed participants for about 8 years, monitoring deaths from any cause, as well as deaths due to cardiovascular diseases. One of the clearest differences emerged between individuals who walked less than 5,000 steps daily.

Their risk of death was significantly lower if their maximum step rate reached at least 80 steps per minute, which is roughly equivalent to the death risk of individuals who walk between 5,000 and 7,500 steps daily at a slower pace of about 60 steps per minute. The lowest risk of early death was associated with walking between 7,500 and 10,000 steps daily, regardless of walking speed.

Among individuals who walk less than 7,500 steps daily, maintaining a faster pace for at least 30 minutes each day was linked to a gradual decrease in the risk of death from any cause. In other words, the study concluded that walking at a brisk pace for 30 minutes daily may be the optimal choice for inactive adults to reduce the risk of early death.

Stamatakis said, "There is no one-size-fits-all pace, as the intensity of walking always depends on the person's fitness level, age, height, and weight; the speed that feels very comfortable for a fit person in their forties may represent maximum effort for a 70-year-old who lacks fitness." He added, "As the study suggests, there are multiple ways to reduce the risk of death, and the goal should align with the lifestyle you are already living."

For those who want to know the most suitable pace for them, Stamatakis said that paying attention to how the body feels while walking may be more beneficial than trying to reach a specific number; when walking briskly, breathing should become noticeably heavier, and you should feel your body temperature rise, while still being able to continue talking in short sentences. He added that those who prefer to use a digital measure can count their steps for 15 seconds and then multiply that number by 4 to estimate their step rate.

A rate of about 100 steps per minute is commonly used as a rough indicator of moderate walking in adults, but this number may be higher or lower depending on the individual. Stamatakis said, "If time is the barrier, then increasing walking speed is the most time-efficient option, and this may be the most important practical takeaway from the study."

He pointed out that anyone with risk factors for cardiovascular disease or who has spent years without engaging in physical activity should gradually increase their walking pace and consult their doctor first before raising the intensity of their exercise. A suitable walking routine Since the study was observational, it cannot definitively determine whether increasing walking speed actually reduced the risk of death among participants, or if those who were healthier and fitter to begin with were more likely to walk faster, according to Daniel Lieberman, a professor of biological sciences at Harvard University in Cambridge, Massachusetts, who was not involved in the new study.

He told Afaq News: "Nevertheless, the study's results seem logical, as the dose of exercise actually depends on three factors: the amount of activity, its intensity, and its frequency. It's good to increase the number of steps, but walking at a brisk pace can also be beneficial."

For those looking to add more brisk walking to their routine, Lieberman recommended starting gradually instead of trying to make a big change overnight.