JAMA Network Open: Brisk Walking Linked to a 23% Lower Risk of Premature Death

“Walking speed and step frequency were consistently associated with all-cause mortality, even after adjustment for daily step count,” the researchers wrote. The study was led by Ryan Haddad.

For the study, the researchers analyzed data from more than 4,000 British civil servants participating in a health research project launched in the late 1980s. At the time of the study, their average age was approximately 69. Participants underwent clinical examinations every four to five years. In 2012 and 2013, researchers also measured their walking speed and used a device to track their steps per minute while walking.

A faster walking pace was associated with a 23% lower risk of death during the study period. A higher step frequency was associated with a 17% lower risk of death.

According to Dr. Theodore Strange, chair of medicine at Northwell Staten Island University Hospital in New York, there may be several explanations for these findings. Walking quickly suggests that a person has “fewer chronic diseases, and the diseases they do have are better controlled.” However, when health deteriorates, “walking speed may be one of the first functional measures to decline.”

“Faster clinical walking speed is likely associated with better health. And when you lose that, you probably increase your risk of falls, frailty, cognitive decline, and ultimately morbidity and mortality,” he explained to Medical Xpress.

For those who want to increase their walking pace, Strange recommends starting at a comfortable speed and gradually increasing the number of steps taken per minute. “Shorter steps are probably safer than longer ones in terms of the risk of tripping,” he added. Maintaining good posture is also important: stand upright, keep the shoulders back and relaxed, and swing the arms while walking.

According to Strange, there is no need to meet the often-cited target of 10,000 steps a day. “My advice is to start where you are and track your current step count over several days. Increase it to 5,000–6,000, then try to work your way up to 7,000–8,000 a day,” he said.

“If you have the time, ability, and resources to get to 10,000, I think that's great. But I think the 7,000–8,000 range is something to aim for.”