# Why 7,500 Steps at a Brisk Pace Beat Chasing 10,000 Slow Ones

*Combinations of stepping intensity and daily step counts against all-cause and cardiovascular disease mortality: insights from a device-based prospective study.*

- **Evidence Level**: Moderate
- **Publication Types**: Journal Article
- **Journal**: British journal of sports medicine
- **Sample Size**: 64,743 adults, average age 61
- **Authors**: Wei L, Ahmadi MN, Koemel NA, Biswas RK, Del Pozo Cruz B, Stamatakis E
- **Published**: 2026-09-08
- **Topics**: Walking, Exercise, Cardiovascular Health
- **DOI**: https://doi.org/10.1136/bjsports-2025-111173
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42711120/

## Summary

Older adults wearing wrist trackers were followed for years, and pace mattered as much as volume. The lowest death risk showed up around 7,500 to 10,000 steps a day walked at roughly 100 steps per minute. Even people getting under 5,000 steps saw lower risk when they picked up the pace for part of the day. So if you can't hit a big step count, walking faster during the steps you do take is linked to real benefit.

## Practical Takeaway

This study suggests picking up your walking pace may matter as much as total steps.

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_Canonical: https://longevity-germany.com/en/research/why-7-500-steps-at-a-brisk-pace-beat-chasing-10-000-slow-ones · Part of Longevity Cities · Updated 2026-09-08_