We have been debating for decades what the optimal number of daily steps is for a healthy life. Some studies suggested 7,000 steps, others 8,000 steps. The latest research has concluded that 10,000 is the most adequate figure for health. However, recent research highlights that the way we act may be equally or more important. Those who walk faster have a lower risk of premature death. You have to get the tempo.

Study. Researchers from the University of Sydney and the University of Southern Denmark compiled data for the largest ever health step-counting study and concluded that 10,000 steps a day was the “sweet spot” for reducing the risk of dementia by nearly 50%. and cardiovascular diseases or cancer are between 30 and 40%.

They also found that a fast pace could have similar health benefits for 20% of participants who reached 10,000 a day. That is, fewer ballots for having dementia, heart disease, or cancer.

faster, more health. “Sometimes reaching 10,000 steps can be difficult. If you can walk faster for short moments throughout the day, you can reap the same benefits,” said Matthew Ahmadi, one of the study’s authors.

Four years ago, another study concluded that those who walked faster had a lower risk of premature death. They found it reduced the risk of dying from cardiovascular disease or stroke. Compared with slow walkers, fast walkers had a 24% lower risk of premature death from any cause and a 21% lower risk of death from cardiovascular causes.

Why? Why? Walking faster increases a person’s heart rate. “The more blood flows through the arteries, the more they activate the self-renewal processes in the arteries,” said Professor Tony Blazevich, a biomechanics expert at Edith Cowan University. And he noted: “The extra blood flow can be good for all parts of our body: our brain, our muscles, everything.”

And what does cancer have to do with fast walking? There is a theory that cancers are strongly associated with inflammation in our bodies, and we know that exercise is one of the best ways to minimize inflammation. On the other hand, higher-intensity exercise triggers a much stronger production of “internal medicine” in the body through hormonal and immune responses.

In this speed calculator you can see how long it will take to walk various distances and measure your speed:

But watch out. Note that there are no set standards for what it means to walk “slow” or “fast” in terms of speed. In studies, participants reported their perceived speed above normal. In other words, what a 70-year-old sedentary in poor physical condition perceives as a “fast” walking pace will be very different from that of a 40-year-old athlete.

This is why research suggests that results have more to do with relative intensity (a person’s physical ability). That is, the greater the physical effort when walking, the better for health.

In this speed calculator created by Verywell, you can see how long it will take to walk various distances and measure your speed:

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