New research suggests that both the number of steps people take and their walking speed can influence their risk of early death and cardiovascular disease. A study published in the British Journal of Sports Medicine found that individuals who walked between 7,500 and 10,000 steps daily had the lowest risk of mortality, regardless of their pace. However, for those who took fewer than 7,500 steps a day, walking at a faster pace was linked to a reduced risk of premature death. The study, led by researchers from universities in Melbourne, Sydney, and Madrid, analyzed data from over 100,000 participants aged 40 to 69 who wore wrist-based activity trackers for seven days. The findings suggest that higher-intensity walking, even in smaller amounts, may offer health benefits similar to lower-intensity walking over longer periods. This could be particularly useful for people who find it difficult to reach the commonly suggested 10,000 steps a day. According to the study, walking at a pace of around 90–100 steps per minute for 30 minutes a day was associated with better health outcomes across all groups. Previous research has suggested that 100 steps per minute is a general guideline for moderate-intensity walking in adults, though the ideal intensity can vary based on individual fitness levels. The NHS defines a "brisk walk" as about 3 miles per hour, a pace where you can still talk but not sing along to a song. Scott Harrison, a personal trainer and founder of The Six Pack Revolution, says that 30 minutes of daily walking is a "realistic sweet spot" for most people. He notes that this duration is enough to increase heart rate, improve circulation, and stimulate muscle growth and metabolism, while still delivering significant health benefits with consistent effort. While physical activity is always beneficial, this study adds to growing evidence that not everyone needs to reach 10,000 steps daily. A 2023 review of over 111,000 people found that the risk of death and cardiovascular disease continued to decrease with more steps, but the benefits leveled off at around 8,800 steps per day for mortality and 7,200 for cardiovascular disease. Holland & Barrett nutritionist Emily Foster recommends aiming for 8,000–10,000 steps daily for people aged 18 to 59, but acknowledges that this may be challenging for some, like office workers. For those over 60, she suggests aiming for 6,000–8,000 steps a day, depending on their current activity level and overall health.