Walking Speed May Cut Mortality Risk as Much as 10,000 Steps
A large UK cohort study finds that walking speed can be as important as step count for reducing mortality. Brisk walking or slow jogging may cut early death risk by up to 43%, offering alternative paths to the traditional 10,000‑step goal.
By Felo News Desk · Published
For years, health experts and fitness apps have championed the 10,000‑step‑a‑day benchmark, turning daily movement into a simple number to hit. But a fresh analysis of data from the UK Biobank suggests that how fast you walk could be just as vital as how many steps you take.
Speed vs. Quantity: The New Evidence
The research, published this month in the British Journal of Sports Medicine, followed 64,743 adults aged 40 to 69 who wore wrist‑worn activity trackers for a week. Eight years later, the team examined who survived and who did not, linking the findings to the participants’ step patterns.
Results showed that people who walked fewer than 5,000 steps a day at a brisk pace, or those who walked 7,500 to 10,000 steps at a slower pace, had a markedly lower risk of early death—up to 43% less—than those who walked at a moderate pace. The lowest mortality risk appeared among those who combined a higher step count (7,500–10,000) with a faster cadence.
Why Pace Matters
Previous population studies have linked higher step counts to lower mortality, and short bursts of intense exercise have consistently shown health benefits. Yet few large studies have examined intensity in relation to step count. Dr. Nicholas Koemel of Monash University’s Turner Institute for Brain and Mental Health explained that the goal was to identify alternative routes to health gains for people who might struggle to meet the 10,000‑step target.
“Not everyone has the time or motivation to hit 10,000 steps, especially those with fragmented days or desk jobs,” Koemel said. “If you can get the same benefit by walking faster or jogging slower, that’s a game‑changer.”
Slow Jogging: A Cultural Trend with Scientific Roots
The concept of slow jogging—running at a “niko‑niko pace” or “smiling pace”—originated in Japan with researcher Hiroaki Tanaka. The idea is to jog at a very low speed (between 3 km/h and 6 km/h), which feels more like brisk walking but maintains a running gait. The practice has spread across Asia and gained a foothold in the West, with a dedicated subreddit and growing social media presence.
Professor Emmanuel Stamatakis of Monash University noted that slow jogging lowers the entry barrier for inactive adults. “It keeps the effort steady and approachable, and the social aspect—many people jog in groups—helps sustain long‑term activity.” A small study from MIT also found that even brief bouts of very slow running improved mood and executive brain function.
Practical Takeaways for Everyday Walkers
For those who find the 10,000‑step goal daunting, the study offers a flexible alternative: increase your walking speed or add short, slow jogging segments. Dr. Hunter Bennett of Adelaide University emphasized that low‑intensity exercise benefits vary with fitness level. “Someone with limited fitness will see larger cardiovascular gains from slow jogging than a highly fit individual, but the benefits level off as capacity improves.”
To gauge intensity, Stamatakis suggests using breathing as a quick cue: if you can speak a sentence but not hold a conversation comfortably, you’re likely in the upper moderate to vigorous range.
With less than a quarter of Australians meeting physical‑activity guidelines and nearly half of employed adults remaining sedentary, the study underscores that the cheapest health gain is often a slight uptick in effort during everyday walking—whether that means a brisker pace, a hill, a few flights of stairs, or a slow jog.
In sum, the research invites a shift from a rigid step count to a more nuanced view of movement, where speed and intensity can unlock significant health benefits without demanding a full 10,000 steps.
What Happens Next?
While the findings are compelling, further research is needed to confirm the optimal pace and duration for different populations. Health professionals and app developers may soon incorporate pace‑based metrics alongside step counts to provide personalized activity recommendations.
Key facts
- Speed can cut mortality risk by up to 43%
- Brisk walking <5k steps or slow jogging 7.5–10k steps are effective
- Slow jogging is a low‑barrier, socially engaging exercise
- Intensity benefits differ by fitness level
- Breathing cues help gauge exercise intensity
Why it matters
Understanding that speed matters alongside step count expands realistic, personalized ways for people to improve health, especially those who struggle with the traditional 10,000‑step goal.
Frequently asked questions
What pace qualifies as brisk walking?
Typically 5–6 km/h, raising heart rate without feeling like a run.
Can I mix brisk walking and slow jogging?
Yes, alternating can keep activity varied and target different intensity zones.
Do I need a special app to track pace?
Many wearables show cadence or speed; otherwise, a smartphone GPS works.
Sources
- [1] smh.com.au — originally reported as “Daily step count: Why walking speed might be just as important as the number”
