Older adults with weakened health can significantly improve their well-being by walking at least 10 to 15 steps per minute faster than their usual pace. This was stated by a team of researchers from the University of Chicago.
“Fast walking is a well-known factor in reducing mortality rates. Older adults who walk faster tend to live longer,” emphasized Dr. Daniel Rubin, an associate professor of anesthesiology and critical care, and the lead author of the study.
As Dr. Rubin explained to 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 these 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, it was found that both walking programs were beneficial for the participants. However, those who walked at an accelerated pace—around 100 steps per minute—experienced greater health improvements throughout the study.
Researchers already knew that walking speed is linked to the health of older adults. However, previous recommendations for adjusting (improving) pace were often subjective, and measuring one’s actual pace was challenging. Scientists frequently suggested walking at a pace where singing was difficult but talking was easy.
“Now we can provide older adults with simple and specific recommendations. For instance, try to walk at least 5 steps per minute faster than your usual pace,” said Dr. Rubin.
Doctors and researchers have advanced accelerometers to measure walking speed. Currently, Dr. Rubin’s team is developing an app that will allow individuals to measure their speed at home. But first, the study leader advises older adults to use a metronome to match their usual walking rhythm.
“Once you determine a comfortable speed, try to add 5 to 10 steps per minute to it,” Dr. Rubin explained. Ideally, the goal is to increase walking speed by 10 to 15 steps per minute, but only if the body can handle that pace.
It’s essential to ensure that this walking is safe, with no feelings of falling, chest pain, shortness of breath, or dizziness.
“I hope older adults will monitor the intensity of their walks, and as a result, live longer while continuing to engage in activities they enjoy,” said the lead researcher.