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A team at the University of Chicago says older adults with frail health can improve their well-being by walking 10 to 15 steps per minute faster than their usual pace.
“Fast walking is associated with lower mortality. Older adults who walk faster tend to live longer,” said Dr. Daniel Rubin, an associate professor of anesthesiology and critical care and the study’s lead author.
As Dr. Rubin told BBC Science Focus, “The study involved a four-month structured walking program with 102 participants from 14 nursing homes.”
What Did the Researchers Discover?
During those four months, 56 volunteers walked at their usual pace, while 46 were instructed to walk as quickly as possible without straining themselves.
At the end of the experiment, researchers found that both walking programs benefited the participants. But those who walked at an accelerated pace—about 100 steps per minute—saw larger health improvements over the study period.
Previous work already showed that walking speed is linked to older adults’ health. But earlier recommendations for how to change pace were often subjective, and it was hard for people to measure their actual speed. Advice commonly suggested walking at a pace where singing was difficult but talking was easy.
“Now we can give older adults a simple, specific recommendation. For instance, try to walk at least 5 steps per minute faster than your usual pace,” said Dr. Rubin.
Clinicians and researchers have improved accelerometers to measure walking speed. Dr. Rubin’s team is developing an app that will let people measure their speed at home. For now, the study leader suggests older adults use a metronome to match their usual walking rhythm.
“Once you determine a comfortable speed, try adding 5 to 10 steps per minute to it,” Dr. Rubin explained. Ideally, aim to increase walking speed by 10 to 15 steps per minute, but only if the body can handle that pace.
Make sure walking is safe: no sense of falling, chest pain, shortness of breath, or dizziness.
“I hope older adults monitor the intensity of their walks and, as a result, live longer while continuing to engage in activities they enjoy,” the lead researcher said.
