Faster Walking, Even With Fewer Steps, May Cut Mortality Risk

A new study is good news for those short on time, while bucking the idea that 10,000 steps a day is necessary for health and longevity

As walking continues to be one of the most popular and effective forms of exercise, new research suggests that your pace and step count are both key factors in getting the most out of this accessible workout.

A recent study published in the British Journal of Sports Medicine found that fewer daily steps at a faster pace or more steps at a slower pace may lower the risk of early death by up to 43%.

Researchers from Monash University and the University of Sydney were looking to expand upon previous studies that established the benefits of taking more daily steps by evaluating how intensity and different combinations of step counts and intensity might influence mortality risk, particularly among sedentary adults.

To do so, they analyzed data from 64,743 middle aged participants in the U.K. from 2013 to 2105. The researchers tracked who wore an activity tracker for seven consecutive days to monitor the number and intensity of daily steps taken. They then tracked the participants for an average of eight years, finding 1,697 of the participants died from any cause and 502 from cardiovascular disease. 

“We found that the risk was substantially lower among those achieving a higher stepping pace but fewer than 5,000 daily steps,” said lead author Emmanuel Stamatakis, director of the Monash Brain Park at the Turner Institute for Brain and Mental Health in the Monash School of Psychological Sciences.

“Similarly, the risk of early death was substantially reduced among those clocking up 5,000 to 7,500 daily steps but at a lower stepping pace,” he explained. 

Stamatakis added that the findings could be good news for those who are strapped for time, only able to fit in bursts of intense walking, or those with physical disabilities or limitations who need to walk slower.

“Our findings contribute to the evidence base for step-based approaches targeting daily step counts and stepping intensity to lower mortality risk, and may inform step-based interventions for middle-aged and older adults, particularly individuals with barriers to increasing daily step counts or stepping intensity,” he said.

Notably, the study rejects popular thinking that 10,000 steps is the gold standard for fitness and overall health.

“That heavily quoted step target actually came from a 1960s Japanese pedometer campaign rather than from evidence,” co-author Dr. Nicholas Koemel said.

“For a 65-year-old managing a knee issue, a carer with fragmented time, or a shift worker, a high step target can be a reason to give up rather than a reason to start,” he pointed out.

“The important message is that every step counts, and how you take those steps can also matter,” Koemel said. “Someone walking 4,000 steps a day who walks them with more purpose is doing something worthwhile, and someone who cannot walk quickly can still benefit by gradually accumulating more steps at a slower pace.”

The findings are encouraging for an already popular form of exercise — PureGym’s annual fitness report showed that going into 2026, walking workouts were poised for explosive growth, from the Japanese walking trend to walking yoga.

That could prove beneficial for brands tapping into the wide-reaching market of avid walkers, including the Martha Stewart-backed startup WalkFully, whose hip-loaded designs are rethinking rucking to increase comfort and promote a more natural gait compared to weighted vests.

To maximize the science-backed benefits of walking, other brands are continuing to capitalize on the popularity of weighted workout gear, with TRX and Aion launching a co-branded limited-edition vest earlier this year to uplevel workouts through a longevity-focused lens.