Walking is an essential part of being human. At a time when sedentary lifestyles are alarmingly widespread, prescribing “steps” can be a simple way to improve the health of the population globally. In this regard, if we walk little, any increase in the number of steps will benefit our health. And to not settle for this, the more we walk, the greater the benefits. When it comes to steps, more seems to be better. However, to avoid reducing the “recipe” to just taking as many steps as possible, walking should be the foundation of our daily physical activity. Upon this foundation, we must build integral health, and if we also engage in training, the benefits will be even greater.
Therefore, we know that walking is a fundamental activity for health, but the number of steps we take each day has become a key indicator of our well-being both in the short and long term. Beyond the quantity of steps, the speed at which we walk is emerging as a crucial “vital sign,” especially in the adult population.
Humans are designed to move, to cover long distances. During evolution, walking allowed us to survive, whether for hunting or seeking water. Today, however, our technological environment and habits have reduced this activity to minimal levels. Traditional societies, like the Hadza of Tanzania, walk around 10 kilometers a day even in old age, while in the developed world, we barely reach 4 kilometers, similar to less active primates.
How Many Steps Are Enough?
Various studies confirm that the number of daily steps is directly related to mortality risk. An analysis of more than 175,000 people showed that for every additional 1,000 steps per day, the mortality risk decreased by 12%. However, it has been found that the benefit of steps has a “ceiling effect”: in young people, surpassing 10,000 steps per day does not bring significant additional benefits, while for those over 60, the limit is reduced to 8,000 steps.
In any case, it is evident that the current average of 5,000 steps per day is not enough to keep us healthy. Therefore, measuring how many steps we take can be a simple yet effective strategy for monitoring our health, comparable to other physical activity indicators such as weekly exercise minutes.
Walking Speed as a Health Indicator
Not only does the number of steps matter, but also the speed at which we take them. Walking speed has been proposed as an important health indicator, especially in the adult population. Achieving at least 100 steps per minute is equivalent to moderate-intensity physical activity. Therefore, it is recommended that of the daily steps, at least 3,000 should be at this intensity for a period of 30 minutes, distributed over five days a week. This would fulfill the recommendation of 150 minutes of moderate-intensity physical activity per week.
Walking speed has also proven to be a strong predictor of general health. In a study involving more than 35,000 older adults, it was observed that each increase of 0.1 m/s in walking speed reduced the risk of mortality by 12%. This measure is comparable to other indicators such as blood pressure or body mass index, and has even been proposed as a vital sign, particularly useful for assessing health status in older individuals.
Why Does Walking Speed Predict Our Health?
Walking speed involves the coordination of multiple systems: the central nervous system, cardiovascular system, muscles, and bones. Problems in any of these systems can affect the ability to walk quickly, making walking speed a comprehensive reflection of our physical condition. For this reason, many medical institutions already propose using walking speed as an additional health indicator.
In conclusion, walking is in our DNA and constitutes a fundamental element for staying healthy. Although walking should not be the only physical activity we perform, it is a good starting point for improving our health. Aiming to reach at least 8,000 steps daily, or even more if possible, is an excellent goal. However, we must not forget the importance of speed: accumulating part of our steps at a good pace can provide us with additional significant benefits.
