Forget 10,000 steps, this is what you should aim for

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Scientists suggest speeding things up to live longer.

Walking is low-impact, free, and can fit into even the busiest day. Image: Canva 

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If you’ve been stressing about hitting 10,000 steps every day, science says you can relax. A new study from Vanderbilt University Medical Centre in the US has found that walking briskly for just 15 minutes a day is linked to a nearly 20 per cent lower risk of premature death.

The findings, published in the American Journal of Preventive Medicine challenge one of the most entrenched health myths of the past two decades: that your wellbeing depends on your daily step count.

Instead, researchers say it’s how fast you walk that matters most for your longevity.

Why pace matters more than distance

The study tracked nearly 85,000 adults aged 40 to 79 over more than 16 years, analysing their self-reported walking habits. Participants were asked to estimate how much time they spent walking slowly (for example, pottering about, strolling, or walking the dog) versus walking briskly (such as climbing stairs or striding with purpose).

When researchers compared the two groups, the difference was striking. People who walked briskly for just 15 minutes a day had a 19–20 per cent lower risk of dying from any cause compared with non-walkers or slow walkers.

Slow walking – even for more than three hours a day – offered only a modest, non-significant benefit of around 4 per cent.

“Brisk walking offers a convenient, accessible and low-impact activity that individuals of all ages and fitness levels can use to improve general health and cardiovascular health specifically,” the study’s senior author, Dr Wei Zheng, explains.

It’s not the number of steps that counts – it’s the speed that could add years to your life. Image: Canva 

The benefits of brisk walking

Brisk walking is classified as a form of moderate-intensity exercise, which is known to improve:

  • Heart health – boosting circulation, strengthening your heart muscle and lowering blood pressure.
  • Weight management – helping to maintain a healthy body mass and reduce visceral fat.
  • Mental wellbeing – releasing feel-good endorphins that lift mood and ease stress.
  • Chronic disease prevention – lowering the risk of type 2 diabetes, cardiovascular disease and certain cancers.

And unlike many forms of exercise, walking is low-impact, free, and can fit into even the busiest day.

What counts as ‘brisk’?

A good rule of thumb: you’re walking briskly if you feel slightly breathless but can still talk in short sentences. For most people, this is around 5–6 km/h.

You might notice your heart rate increase, your arms swinging more naturally, and your stride lengthening. Think of the pace you’d keep if you were running late to meet a friend or racing to catch the bus.

Walking with a friend can be a good motivator. Image: Canva 

How to start your brisk walking habit

If you’re new to brisk walking or haven’t been exercising much lately, start small and build up:

  • Begin with 10–15 minutes at a comfortable brisk pace.
  • Warm up for a minute or two at a slower speed.
  • Walk with purpose – pick a destination and time yourself.
  • Incorporate it into your routine – walk to a cafĂ©, take the long route to the shops, or swap one short car trip a day for a walk.
  • Track your progress with a fitness watch or app if you enjoy the motivation.

The best part? No special clothes, equipment or gym membership is required. You can do it before work, during your lunch break, or while the kids are at sport. And because it’s not weather-dependent, it’s a year-round option.

So next time you lace up your runners, remember: it’s not the number of steps that counts – it’s the speed that could add years to your life.