In a world where sedentary existence has become increasingly common, setting a daily step target can be an easy way to stay active. However, simply aiming for the golden figure that is 10,000 steps is merely a widely-peddled myth, according to a walking expert.
Dr Elroy Aguiar claims that while achieving the recommended daily step count is important, it’s not just the figure on the pedometer that matters — it’s how you got there, too.
What do experts suggest?
According to Dr Aguiar, the greatest health benefits come from combining a solid number of daily steps with a quicker pace, also known as cadence.
Research from his team, published in the British Journal of Sports Medicine, found that walking at more than 100 steps per minute is a good target for “moderate-intensity” exercise.
This matters because, as he explains, “all of the research in this area suggests that most of the benefits [from walking] accumulate at a moderate or higher intensity.”
Walking at around 100 steps per minute can deliver more substantial physical benefits than moving more slowly, mainly because of the increased effort required by the walker.
A faster pace raises your heart rate, boosts oxygen delivery to muscles, and increases overall intensity, placing the activity in the “moderate-intensity” category.
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This aligns with guidance from the World Health Organisation, which recommends at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous activity.
The good news is that this pace is realistic for most people. As Dr Aguiar puts it, “if most people went for a walk down the street, they would self-select a cadence of about 110 to 115 steps per minute, so 100 is a very achievable number.”
For those wanting to push harder, he adds: “If you wanted to bump the walk up to a vigorous intensity, you could walk at around 130 steps per minute… If you move within that range or slightly above, you can shift gears and get more benefit from the activity you’re doing.”
Experts discuss how to get the best results
When it comes to total steps, the science is less clear if pace isn’t taken into account. Dr Aguiar notes that “similar studies have shown that volume is not significant unless you also do it at a higher intensity.”
To get the best results, he recommends combining both factors. You don’t necessarily need to hit 10,000 steps either. Instead, “the research is suggesting around 7,000 to 8,000 steps per day… and part of that should include 20 to 30 minutes of walking at 100 to 130 steps per minute or faster.”
He describes this as “the most efficient combination for getting the volume and intensity benefits,” while also noting that “there is no higher limit to how much walking activity is good or bad for you – the more steps you get, the better it is”.
In short, walking is one of the easiest ways to improve your health, but to truly reap the rewards, gathering a brisk pace offers greater benefit than simply striving towards the 10,000 target, which while still advisable, doesn’t take on quite the significance it once did.
