Walking Pace More Important Than Step Count for Health Benefits, Study Finds

Maintaining a brisk walking pace of 100 or more steps per minute, combined with a daily step count of 7,000 to 8,000, is more effective for improving health than simply aiming for 10,000 steps, according to new research published today in the British Journal of Sports Medicine.

The study, led by walking expert Dr. Elroy Aguiar, found that a cadence of 100 steps per minute is a good indicator of moderate-intensity exercise, which is crucial for reaping the full benefits of walking. “All of the research in this area suggests that most of the benefits [from walking] accumulate at a moderate or higher intensity,” Dr. Aguiar explained. Increasing walking intensity can significantly reduce the risk of chronic diseases, a growing concern for public health officials.

Researchers determined that walking at a faster pace increases heart rate and oxygen supply to muscles, categorizing the activity as moderate-intensity. Dr. Aguiar noted that most people naturally walk at a cadence of 110 to 115 steps per minute, making 100 steps per minute an achievable goal. For vigorous-intensity exercise, a cadence of around 130 steps per minute or walking uphill is recommended. The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week.

While daily step count remains important, the research suggests that volume is less significant without sufficient intensity. Dr. Aguiar recommends combining 7,000 to 8,000 steps per day with 20 to 30 minutes of walking at a cadence of 100 to 130 steps per minute. You can find more information about incorporating walking into your routine on the NHS website. Officials say they will continue to monitor research and update public health guidelines as needed.