Their results, published September 8 in the British Journal of Sports Medicine, suggest that for people looking to improve their health without walking more, walking faster is a good option.
The team looked at participants’ step counts measured by wearable fitness trackers, how many steps they took per minute, and their likelihood of dying over the next few years. They uncovered a relationship: For people who walked fewer than 5,000 steps a day, keeping a quicker pace—about 100 steps a minute—meant a drop in their risk of death compared to people who walked the same number of steps more slowly.
This suggests that “someone who is below 5,000 steps per day, which is considered somewhat sedentary, might want to incorporate whatever they do in a more intense way,” del Poro Cruz says. “They can then maximize the benefits of what they do.”
The results are not surprising, says Dr. Shaan Kurshid, a cardiac electrophysiologist at Massachusetts General Hospital who was not involved in the study, but they clarify the relationship between steps and exercise intensity in a way that may be useful to physicians guiding people toward healthier habits. “The steps concept is important because it can resonate with people” he says, “and so I think that improving our understanding of that metric and how to best use it is important.”
How can you tell if you’re walking fast enough?
Here’s one way to estimate it: “If you go with someone and try to keep up a conversation, keeping up that conversation is not easy,” says del Poro Cruz. “Or, if you are by yourself and you are walking, if you try to sing a song, and you find that difficult, that means you are probably looking at 90-100 steps per minute, which is where we see the peak benefits.”
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