“A recent Harvard study involving more than 16,000 older women found that those who got at least 4,400 steps a day greatly reduced their risk of dying prematurely when compared with less active women. The study also noted that the longevity benefits continued up to 7,500 steps but leveled off after that number. Put simply, 7,500 is also an ideal daily goal with comparable benefits to 10,000 steps.
Stamatakis notes that 7,500 steps also tend to be in line with common public health recommendations, such as the Centers for Disease Control and Prevention’s recommendation of 150 minutes of moderate physical activity a week for adults.
But picking up the pace might be a good idea. As with any exercise, the physical benefits of walking depend on three things: duration, intensity and frequency. Put simply: walk often, walk fast and walk long. The goal is to walk fast enough to raise your heart rate — even if just for a short burst.”