Different daily step count and stepping pace combos may all lower the risk of early death
Fewer daily steps at a faster pace or more steps at a slower pace may both substantially lower the risk of an early death, with a brisker pace for at least 30 minutes a day the potential sweet spot for those with sedentary lifestyles out of choice or necessity, suggests research published in the British Journal of Sports Medicine.
Two different approaches to daily step counts and stepping pace may both help reduce the risk of early death, according to a new study. Researchers analyzed data from over 100,000 middle-aged participants in the UK Biobank who wore activity trackers for a week. Daily step count was categorized into four groups, and peak-30 cadence - the fastest sustained stepping rate during the person's most active half-hour - was measured.
The study showed that different combinations of step count and pace were linked to a lower risk of death. For instance, achieving a higher stepping pace (at least 80 steps per minute) but fewer than 5,000 daily steps had a similar health impact to taking 5,000-7,500 steps at a slower pace (60 steps per minute). Maintaining a brisk pace for at least 30 minutes a day was associated with a progressively lower risk of death from any cause, even among those who accumulated fewer than 7,500 steps daily.
Achieving 7,500-10,000 daily steps was linked to the lowest mortality risk, regardless of pace. Similar results were observed for cardiovascular disease mortality. While this observational study can't prove cause and effect, the findings suggest that both step count and intensity can lower mortality risk, particularly for sedentary adults who may struggle to increase their daily steps due to time constraints, physical limitations, or environmental barriers.
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