Making strides
The study builds on previous research that shows the benefits of moving faster.
Walking faster will naturally increase your stride length, another predictor of longevity and future health. A review study published in 2021 found that older adults who took shorter steps were 26% more likely to have a disability, 34% more likely to have a major adverse event (like an injury that leads to a loss of independence), and 69% more likely to die over the next several years.
Quality versus quantity
We’ve focused so far on the quality of your physical activity – moving faster, taking longer strides.
But there’s still a lot to be said for movement quantity.
“It would be a mistake to say volume doesn’t matter,” Dr. Dempsey cautions.
A 2022 study in the journal The Lancet found that the risk of dying during a given period decreases with each increase in daily steps. The protective effect peaks at about 6,000 to 8,000 steps a day for adults 60 and over, and at 8,000 to 10,000 steps for those under 60.
“The relative value of the quality and quantity of exercise are very specific to a person’s goals,” says Chhanda Dutta, PhD, chief of the Clinical Gerontology Branch at the National Institute on Aging. “If performance is the goal, quality matters at least as much as quantity.”
Dr. Dempsey agrees that it’s not a cage match between two. Every step you take is a step in the right direction.
“People can choose or gravitate to an approach that works best for them,” he says. “It’s also helpful to think about where some everyday activities can be punctuated with intensity,” which could be as simple as walking faster when possible.
What matters most is that you choose something, Dr. Dutta says. “You have more to risk by not exercising.”
A version of this article first appeared on WebMD.com.