![\"\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/09\/GettyImages-2289718916-77d6.jpg\")
\n\t\tIt\u2019s all about getting moving in a way that works for you (Picture: Getty Images)<\/p>\n
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\n\t\tIt\u2019s all about getting moving in a way that works for you (Picture: Getty Images)<\/p>\n
If you\u2019ve ever looked down at your fitness tracker at the end of the day and realised you\u2019re nowhere near 10,000 steps<\/a>, you might be tempted to give up and call it a day.<\/p>\n But new research suggests there could be another way to get more out of the walking you do manage: pick up the pace.<\/p>\n A study published in the British Journal of Sports Medicine<\/a> 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.<\/p>\n When it comes to speed, sport and exercise scientist, Dr Ash Cox, told The Independent<\/a> it \u2018essentially says that\u00a0someone 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.\u2019<\/p>\n That doesn\u2019t mean you should actively aim to do fewer steps.<\/p>\n What these findings do highlight, though, is that quality may be just as important as (or potentially even more than) quantity.<\/p>\n \t\t As part of the study, scientists from universities in Melbourne, Sydney<\/a> and Madrid<\/a> analysed data from over 100,000 UK Biobank participants aged 40 to 69, who wore wrist-based activity trackers for seven days.<\/p>\n Looking at both total daily steps and peak 30-minute cadence \u2014 the average number of steps per minute taken during the most active 30 minutes of the day \u2014 they found that those doing between 7,500 and 10,000 steps a day had the lowest mortality risk, regardless of speed.<\/p>\n However, among those taking fewer than 7,500 steps a day, a faster walking pace was associated with reduced risk of premature death.<\/p>\n \t\t\t\t\tHow many steps do you take on a typical day?<\/p>\n \t\t\t\t\tSign up to Metro’s The Slice newsletter for your guide to what’s on in London, with trusted reviews, offers and giveaways.<\/p>\n \t\t\t\t\tAsk Metro<\/p>\n Use AI to go deeper into the stories you care about \u2013 powered by Metro and trusted publications.<\/p>\n A similar pattern was seen for cardiovascular mortality.<\/p>\n Researchers concluded that higher-intensity activity at a lower volume may provide health benefits comparable to lower-intensity activity at a higher volume \u2014 potentially offering another option for people who find it difficult to reach the oft-advised 10,000 a day.<\/p>\n So, how fast should you walk?<\/p>\n Don\u2019t worry, you don\u2019t need to power-walk everywhere you go.<\/p>\n According to the BJSM study, a peak cadence of around 90\u2013100 steps per minute for 30 minutes a day was associated with improved health outcomes across all groups.<\/p>\n Previous research has also suggested 100 steps per minute as a general guideline for moderate-intensity walking in adults \u2014 but it\u2019s important to keep in mind that the exact ideal intensity will vary between people.<\/p>\n A simpler way to judge it is by how you feel.<\/p>\n The NHS <\/a>recommends<\/a> a brisk daily walk of \u2018about 3 miles an hour, which is faster than a stroll,\u2019 explaining: \u2018You can tell you\u2019re walking briskly if you can still talk but cannot sing the words to a song.\u2019<\/p>\n \t\t 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> a \u2018realistic sweet spot\u2019 for most people.<\/p>\n \u2018It\u2019s 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,\u2019 he told Metro.<\/p>\n \u2018If you tell people they need to exercise for an hour, many won\u2019t start at all. 30 minutes removes that barrier while still delivering significant health benefits when done consistently.<\/p>\n 10,000 steps isn\u2019t the magic number for everyone<\/p>\n While getting active is always a good thing, this latest study add to growing evidence<\/a> that not everyone needs to hit 10,000 steps every day.<\/p>\n 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.<\/p>\n Holland & Barrett nutritionist Emily Foster<\/a> advises people aged between 18 and 59 to aim for<\/a> between 8,000-10,000 a day, but acknowledged \u2018this can be challenging for some, for example office workers,\u2019 so it\u2019s \u2018important not to compare too much.\u2019<\/p>\n \u2018At 60, many adults begin to slow down their pace of life,\u2019 she told Metro. \u2018As 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. <\/p>\n \u2018In this stage of life, it\u2019s therefore important to understand what feels right for you. I\u2019d recommend aiming for somewhere between 6,000 and 8,000 as a minimum, depending on your current levels of activity and general health.\u2019<\/p>\n Basically, if you don\u2019t 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 \u2014 and if you can add a little pep to the steps you do take, even better.<\/p>\n Do you have a story you\u2019d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk<\/p>\n Arrow Arrow Arrow![\"\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/09\/GettyImages-1381100969-008d.jpg\")
\n\t\tIt\u2019s not all about hitting that magic 10,000-step goal (Picture: Getty Images)<\/p>\n![\"\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/09\/GettyImages-2152209236-7448.jpg\")
\n\t\tIdeal step count and walking speed depends on factors such as age and fitness level (Picture: Getty Images)<\/p>\n
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