Walking Speed: A Powerful Window Into Whole-Body Health

You've probably heard you should aim for 10,000 steps daily. Maybe you even track your daily step count. But there's a metric most people have never thought of tracking: walking speed. Interestingly, research shows that how fast you walk is a powerful predictor of longevity and overall health.

Why Walking Speed Matters:

Walking speed has been called the "sixth vital sign" because it captures so much in a single measurement. Why? Because when you walk, you're using your cardiovascular system, full-body muscles, balance, neurological function, and metabolic health all at once.

Walking speed reflects your body's ability to generate power, maintain balance, deliver oxygen efficiently, and coordinate complex movements. When any of these systems decline, walking speed tends to slow down. That's why it's such a comprehensive health indicator - it's not just about your legs, it's about your entire body's functional capacity.

What the Research Shows:

Studies have tracked tens of thousands of older adults over decades and found that walking speed is an incredibly strong predictor of survival and functional independence. This means faster walking speeds are associated with better health outcomes and longer life expectancy.

Even small improvements in walking speed have been shown to be associated with meaningful reductions in mortality risk.

So, What's a "Good" Walking Speed?

General benchmarks (for adults 65+):

• Less than 0.8 m/s (1.8 mph): Below optimal
• 0.8-1.0 m/s (1.8-2.2 mph): Good
• 1.0+ m/s (2.2+ mph): Excellent

Note: Younger healthy adults typically walk 1.2-1.4 m/s.

Reference: 1.0 m/s = walking 10 meters (33 feet) in 10 seconds.

How to Test Your Walking Speed

• Mark 10 meters (33 feet)
• Walk at your normal pace
• Time it: 10 meters ÷ seconds = your speed in m/s
• Average 2-3 attempts

How to Improve It:

• Strength Training: Lower body exercises (squats, lunges, split squats, etc.), hip work (hip thrusts, lateral band walks, etc.), and core (planks, bridges, leg raises, etc.).
• Power Training: Explosive movements like jump squats and box steps. Research suggests power declines faster than strength with age.
• Practice Walking Faster: Try interval walking by alternating fast and normal pace. Focus on longer strides and quicker turnover.
• Mobility Work: Hip flexor stretches and ankle mobility exercises.
• Balance Training: Single-leg stands and tandem walking.

Walking speed is a great indicator of your overall health and how well your body is performing. It's simple to measure, easy to track, and you can actually do something about it.

So yes, keep tracking your steps. But start paying attention to the speed behind those steps!

Want to Learn More? Check Out:

• https://pubmed.ncbi.nlm.nih.gov/21205966/