Walking is universally recognized as a beneficial exercise for health, but did you know that walking faster can lead to even greater health improvements? Recent research published in PLOS One has revealed that older adults, particularly those who are frail, can significantly enhance their physical capabilities simply by increasing their walking pace. The study highlights that it is never too late to train your body to walk faster, and the benefits are substantial.
Frailty, an age-related syndrome affecting 5 to 17 percent of older adults, is characterized by fatigue, strength loss, and unexplained weight loss. Researchers aimed to determine whether walking faster could help older adults combat these debilitating symptoms. Daniel Rubin, the lead author of the analysis and an associate professor of anesthesia and critical care at the University of Chicago, emphasized that increasing the intensity of your workouts can lead to significant improvements in physical function, regardless of age.
“It’s okay to sweat a little bit, to have your heart racing a little bit, to breathe a little heavier,” Rubin stated, encouraging even those aged 79 to embrace a more vigorous walking routine.
The study involved 102 older adults, with a median age of 79, residing in retirement communities around Chicago. The researchers focused on walking cadence—steps taken per minute—as a straightforward method to measure exercise intensity. Traditional methods like heart rate monitors or the “talk test” can be unreliable for older individuals.
Prior to the study, participants averaged only 3,700 to 3,800 steps per day. The older adults were divided into two groups: one focused on casual walking and the other on high-intensity walking. Both groups followed a structured training program, which included warm-ups, stair-stepping, and using five-pound ankle weights, while only differing in the pace of their walks.
On average, the high-intensity group completed 100 steps per minute, while the casual walkers averaged 77 steps per minute. After four months, those in the high-intensity group showed notable improvements in their physical function, measured by the distance covered in a six-minute walking test. Margaret Danilovich, senior author of the study, affirmed, “Every step you take is going to be better for your health,” but added that maximizing treatment effects comes from aiming for intensity.
Roger Fielding, a senior scientist at the USDA Human Nutrition Research Center on Aging, highlighted that cadence is a practical way for older adults to adjust their walking efforts. He noted that any exercise is better than none, but increasing pace yields greater benefits. Experts recommend aiming for 7,000 to 8,000 steps per day to enhance health outcomes, and a recent meta-analysis confirms that 5,000 to 7,000 steps daily can lower risks of mortality, dementia, and cardiovascular diseases.
If you're looking to speed up your walks, consider the following strategies:
Map Your Route: Measure your usual walking distance using a car, and time your next walk to determine your speed. Use a Metronome: A metronome app can help you maintain and increase your walking cadence. Start by matching your steps to a comfortable beat, then gradually increase it by five beats per minute. Add Interval Training: Incorporate short bursts of faster walking into your routine, such as alternating between three minutes of brisk walking and casual pace for a total of 30 minutes. Consider walking normally on track curves and speeding up on straightaways.Jennifer Brach, a professor of physical therapy at the University of Pittsburgh, warns that slowing down isn’t a normal part of aging. Instead, she encourages maintaining a brisk walking pace to promote better health outcomes.
In conclusion, increasing your walking pace can lead to significant health benefits, especially for older adults. By implementing the strategies discussed, you can enhance your walking routine and improve your overall physical function. Remember, regardless of your age, it’s never too late to prioritize your health through faster walking.
