Making this one change to your walk is like doing 3,000 extra steps

It’s all about getting moving in a way that works for you (Picture: Getty Images) If you’ve ever looked down at your fitness tracker at the end of the day and realised you’re nowhere near 10,000 steps, you might be tempted to give up and call it a day. But new research suggests there could be another way to get more out of the walking you do manage: pick up the pace. A study published in the British Journal of Sports Medicine this week found that both the number of steps people took and how quickly they took them were linked to a lower risk of early death and cardiovascular disease. When it comes to speed, sport and exercise scientist, Dr Ash Cox, told The Independent it ‘essentially says that someone who is doing 10,000 steps is almost going to get the same benefit as someone who is doing 7,000 steps with more intent.’ That doesn’t mean you should actively aim to do fewer steps. What these findings do highlight, though, is that quality may be just as important as (or potentially even more than) quantity. It’s not all about hitting that magic 10,000-step goal (Picture: Getty Images) As part of the study, scientists from universities in Melbourne, Sydney and Madrid analysed data from over 100,000 UK Biobank participants aged 40 to 69, who wore wrist-based activity trackers for seven days. Looking at both total daily steps and peak 30-minute cadence — the average number of steps per minute taken during the most active 30 minutes of the day — they found that those doing between 7,500 and 10,000 steps a day had the lowest mortality risk, regardless of speed. However, among those taking fewer than 7,500 steps a day, a faster walking pace was associated with reduced risk of premature death. How many steps do you take on a typical day? Sign up to Metro's The Slice newsletter for your guide to what's on in London, with trusted reviews, offers and giveaways. Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. A similar pattern was seen for cardiovascular mortality. Researchers concluded that higher-intensity activity at a lower volume may provide health benefits comparable to lower-intensity activity at a higher volume — potentially offering another option for people who find it difficult to reach the oft-advised 10,000 a day. So, how fast should you walk? Don’t worry, you don’t need to power-walk everywhere you go. According to the BJSM study, a peak cadence of around 90–100 steps per minute for 30 minutes a day was associated with improved health outcomes across all groups. Previous research has also suggested 100 steps per minute as a general guideline for moderate-intensity walking in adults — but it’s important to keep in mind that the exact ideal intensity will vary between people. A simpler way to judge it is by how you feel. The NHS recommends a brisk daily walk of ‘about 3 miles an hour, which is faster than a stroll,’ explaining: ‘You can tell you’re walking briskly if you can still talk but cannot sing the words to a song.’ Ideal step count and walking speed depends on factors such as age and fitness level (Picture: Getty Images) In terms of how long to walk for, Scott Harrison, personal trainer and founder of The Six Pack Revolution, echoes the recent findings, calling 30 minutes per day a ‘realistic sweet spot’ for most people. ‘It’s long enough for most people to raise their heart rate, improve circulation, and stimulate muscle growth and metabolism while taking part in some meaningful physical activity,’ he told Metro. ‘If you tell people they need to exercise for an hour, many won’t start at all. 30 minutes removes that barrier while still delivering significant health benefits when done consistently. 10,000 steps isn’t the magic number for everyone While getting active is always a good thing, this latest study add to growing evidence that not everyone needs to hit 10,000 steps every day. A 2023 systematic review and meta-analysis involving more than 111,000 people found the risk of death and cardiovascular disease continued to fall as steps increased, but the benefits began to level off at 8,800 a day for the former and 7,200 for the latter. Holland & Barrett nutritionist Emily Foster advises people aged between 18 and 59 to aim for between 8,000-10,000 a day, but acknowledged ‘this can be challenging for some, for example office workers,’ so it’s ‘important not to compare too much.’ ‘At 60, many adults begin to slow down their pace of life,’ she told Metro. ‘As you get older, bones can become more fragile and your fitness may decline, however lots of people enjoy their retirement by keeping active through various sports. ‘In this stage of life, it’s therefore important to understand what feels right for you. I’d recommend aiming for somewhere between 6,000 and 8,000 as a minimum, depending on your current levels of activity and general health.’ Deals of the Day I tried L'Oréal Paris's new PDRN serum and my skin looked glossier after one use This new Cricut gadget turns your favourite photos into stickers in minutes From kitchen hatches to burgundy walls – the biggest home trends for 2027 Oodie’s cosy blanket sale has arrived just in time for Christmas shopping Save over £700 on Simba's top-rated mattresses in this limited-time sale Basically, if you don’t have the time or inclination to chase a 10,000-step target every day, all is not lost. Getting your body moving in a way that works for you is always a good thing — and if you can add a little pep to the steps you do take, even better. Do you have a story you’d like to share? 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