We often hear that we should aim for 10,000 steps a day, but is that really necessary? And if you cannot manage a high daily step count, could walking a little faster still benefit your health?
New research published in the British Journal of Sports Medicine suggests that both how much you walk and how purposefully you walk may be important. The study found that people taking 7,500–10,000 steps a day had the lowest risk of premature death overall. However, among people taking fewer steps, a more purposeful walking pace was also associated with a meaningfully lower risk.
The encouraging message is simple: every step counts – and how you take those steps may count too.
What did the new walking study find?
Researchers from Monash University and the University of Sydney analysed data from the UK Biobank. Participants wore a wrist activity tracker for seven consecutive days between 2013 and 2015, allowing the researchers to measure both daily step count and stepping intensity.
The researchers then followed participants for approximately eight years, recording deaths from all causes and cardiovascular disease.
For the analysis of deaths from any cause, the study included 64,743 adults with an average age of approximately 61. During follow-up, 1,697 participants died. A separate cardiovascular analysis included 70,075 people, among whom 502 cardiovascular deaths were recorded. The main findings were:
- Taking 7,500 – 10,000 steps a day was associated with the lowest risk of premature death, regardless of walking pace.
- For people taking fewer than 5,000 steps a day, a higher stepping intensity was associated with a substantially lower risk.
- Fewer, more purposeful steps appeared to offer benefits comparable with taking more steps at a lower intensity in some groups.
- People who could not walk quickly still appeared to benefit from accumulating more steps at a comfortable pace.
- Taking more than 10,000 steps was not associated with a clear additional reduction in risk compared with 7,500 – 10,000 steps in this study.
The short answer: how many steps a day should you aim for?
The study does not establish one perfect target for everyone. However, its findings suggest that:
- 7,500 – 10,000 daily steps may be a useful long-term target for adults who can reach it comfortably.
- If you currently take fewer than 5,000 steps, gradually increasing your total and making some of those steps more purposeful may still be beneficial.
- If pain, disability, fitness or available time limits your pace, increasing your step count at a comfortable speed remains worthwhile.
You do not have to reach 10,000 steps before walking “counts”. Moving from where you are now towards a little more regular activity is a positive place to begin.
Does walking faster reduce the risk of early death by 43%?
Some reports about this research have focused on a reduction in premature-death risk of “up to 43%”. This needs to be understood carefully. The figure describes a relative difference in risk observed between particular groups in the study. It does not mean that simply increasing your walking speed will reduce every individual’s personal risk of dying early by exactly 43%.
This was an observational study. It found an association between walking patterns and mortality, but it cannot prove that walking pace or step count directly caused the difference. People who walk more briskly may also differ in their underlying health, mobility and lifestyle, although the researchers adjusted for many relevant factors.
The overall evidence still strongly supports regular physical activity as part of a healthy lifestyle. The important point from this study is that step count and intensity may work together – not that one specific pace guarantees a particular result.
What does “walking pace” mean in this research?
The study measured something called peak 30-minute cadence. This was the average number of steps taken during each participant’s 30 most active one-minute periods of the day. Those minutes did not have to happen consecutively. They might include:
- 10 purposeful minutes on the way to work
- five minutes walking at lunchtime
- several short bursts while shopping
- a brisk section of an evening dog walk
This is important because the results should not be translated into a rigid instruction to walk continuously at a prescribed cadence for 30 minutes.
Among people taking fewer than 5,000 daily steps, a peak cadence of around 80 steps per minute was associated with a risk reduction similar to that seen in people taking 5,000 – 7,500 steps with a peak cadence of around 60 steps per minute. However, these are activity-tracker measurements used within the research, not universal exercise targets.
How fast is a brisk or purposeful walking pace?
There is no single walking speed that is right for everyone. Age, fitness, health, pain, medication and mobility can all affect how hard a particular pace feels. A practical guide is the talk test. At a purposeful or moderately brisk pace, you would usually:
- feel warmer
- notice your breathing becoming faster
- still be able to talk in short sentences
- find singing comfortably more difficult
The effort should feel purposeful but controlled. You do not need to race, power-walk or push through pain to gain benefit.
Is it better to walk faster or take more steps?
If you can safely do both, gradually increasing your overall walking while including some more purposeful sections is a sensible approach. But the best option depends on your current ability.
| Your starting point | A practical approach |
|---|---|
| You take fewer than 5,000 steps a day and can walk comfortably | Add small amounts to your daily total and make a few short sections more purposeful |
| You already take 5,000–7,500 steps | Build towards 7,500 steps consistently or add some brisker sections |
| You regularly take 7,500–10,000 steps | Maintain the habit; there is no need to chase 10,000 simply for the number |
| You cannot comfortably walk faster | Accumulate more comfortable-paced steps in manageable amounts |
| Pain or injury limits your walking | Seek advice and build a graded plan rather than repeatedly pushing through symptoms |
Consistency matters more than an occasional burst of activity. A manageable routine followed over months is likely to be more useful than a demanding target that lasts for only a week or two.
Five realistic ways to improve your walking
You do not necessarily need a dedicated hour or a dramatic fitness plan. Try one or two of these ideas:
- Start with your baseline. Use your phone or activity tracker to see what you normally achieve for a week without changing anything.
- Increase gradually. Add a manageable number of steps or a few extra minutes rather than jumping straight to 10,000.
- Add short purposeful sections. Walk a little more briskly for part of your journey, dog walk or lunch break.
- Break it up across the day. Several short walks still contribute to your daily total.
- Support walking with strength and balance work. Stronger muscles, good balance and confidence can make regular walking easier to maintain.
If you are returning after illness or injury, have a long-term health condition or have been inactive for some time, begin gently and seek appropriate medical or physiotherapy advice if needed.
What if pain is stopping you from walking?
Pain does not always mean you need to stop moving completely, but repeatedly forcing your way through worsening symptoms is rarely the best solution.
A physiotherapist can assess why walking is uncomfortable and help you build an individual plan. Depending on the cause, this might include advice about activity levels, strength and mobility exercises, footwear, pacing or a gradual return to longer walks.
At goPhysio in Chandler’s Ford, we help people from Chandler’s Ford, Eastleigh, Southampton and Winchester overcome pain, recover from injury and move with confidence. Our physiotherapy and exercise rehabilitation teams can help you find a safe, realistic route back to regular activity—whether your aim is walking around the block more comfortably or preparing for a major challenge.
Find out more about physiotherapy at goPhysio or explore our exercise rehabilitation service.
Frequently asked questions
Do I need to walk 10,000 steps every day? No. The 10,000-step target was not originally created as a clinical health guideline. In this study, the lowest risk of premature death was seen among people taking approximately 7,500–10,000 steps a day, but benefits were also associated with lower step counts. Your most useful target is one that safely increases your activity from your current level and can be maintained.
Is 5,000 steps a day enough? Five thousand steps is not a universal dividing line between healthy and unhealthy. The study suggests that people taking fewer than 5,000 steps may still benefit from taking some steps more purposefully. Gradually increasing your overall movement is also likely to be valuable.
Is slow walking still good for you? Yes. The research found that accumulating 5,000 – 7,500 steps at a lower intensity was associated with a lower risk of premature death. If you cannot walk quickly, walking further or more regularly at a comfortable pace can still be worthwhile.
Do I need to brisk-walk for 30 continuous minutes? No. The study examined participants’ 30 most active one-minute periods across the day. These minutes did not have to be consecutive, so short purposeful sections can contribute.
Should I walk through pain to increase my step count? You should not pursue a step target at the expense of steadily worsening pain, limping or loss of function. If pain is limiting your walking or not settling, an assessment can identify the likely cause and help you increase activity more safely.
The goPhysio view
The most useful message from this research is not that everyone must hit an identical number. It is that more movement is generally better, purposeful walking may add benefit, and meaningful improvements can begin below 10,000 steps.
Start with what is achievable for you. Build gradually, aim for consistency and remember that walking is only one part of staying strong, mobile and healthy.
If pain or injury is getting in the way, the goPhysio team is here to help you move forward with confidence and keep Adding Life To Your Years®.
Book an appointment with goPhysio or call 023 8025 3317.
Research source
Wei L, Ahmadi MN, Blodgett JM, et al. Combinations of stepping intensity and daily step counts against all-cause and cardiovascular disease mortality: insights from a device-based prospective study. British Journal of Sports Medicine. Published online 2026. https://doi.org/10.1136/bjsports-2025-111173
This article provides general information and is not a substitute for individual medical advice. If you experience chest pain, severe breathlessness, fainting or other concerning symptoms during activity, stop and seek urgent medical advice.