Pace of walking affects life expectancy

The analysis of all‑cause mortality included 64,743 people (mean age — 61 years, 58 % were women); for cardiovascular mortality — 70,075 participants (mean age — 62 years, 63 % were women). Over an average follow‑up period of about eight years, 1,697 people died from any cause and 502 — from heart and vascular diseases.

The results showed that health benefits are possible with various combinations of steps and pace. For example, people who took fewer than 5,000 steps per day but walked quickly—at a pace of at least 80 steps per minute—had a significantly lower risk of death. This effect was comparable to that observed in those who took 5,000–7,500 steps but at a more moderate pace—about 60 steps per minute. It turns out that high intensity with a smaller volume of activity can provide benefits comparable to those of low intensity with a larger number of steps.

A particularly important factor turned out to be the pace over at least 30 minutes per day. For those who took fewer than 7,500 steps daily, maintaining a faster pace during this period was associated with a gradual reduction in the risk of death. At the same time, the greatest reduction in risk was observed in people who took 7,500–10,000 steps per day — regardless of pace. But even if a person did not reach this step threshold, 30 minutes of brisk walking each day was still associated with a lower risk. Scientists have also identified similar patterns regarding mortality from cardiovascular diseases.

The study is an observational study, as it shows a connection but does not prove a direct cause-and-effect relationship. Nevertheless, the results may be especially useful for people who find it difficult to walk many steps due to a lack of time, health conditions, or other circumstances.

According to the researchers, these data help to better understand how to combine the volume and intensity of exercise, and they can form the basis for recommendations on physical activity for middle‑aged and older people, including those who face barriers to increasing their daily activity.