A recent study indicates that older adults who walk at a faster pace may experience less cognitive decline and demonstrate greater brain resilience.
The research, published in the journal Neurology, tracked nearly 4,000 adults aged 80 and older for an average of 3.4 to 5.4 years. Participants with pre-existing cognitive impairment were excluded.
Researchers identified a group of "super movers," defined as those who walked at a speed of approximately 2.9 miles per hour, which is about 1.5 standard deviations faster than their peers. This group represented about 9% of the participants.
Compared to slower walkers, these super movers were approximately 50% less likely to develop cognitive impairment over the study period and about 60% less likely to be diagnosed with Alzheimer's disease. They also exhibited slower declines in memory and thinking skills as measured by cognitive tests.
While the faster walkers were less likely to receive an Alzheimer's diagnosis, brain scans revealed they had similar physical changes in the brain as slower walkers. This suggests that the brains of super movers may be more resilient to these changes.
"The biggest takeaway is that mobility and brain health are deeply interconnected," said Dr. Joe Verghese, a study author and chair of neurology at Stony Brook Medicine, in a press release. "Super movers appear to represent an exceptional aging phenotype, characterized by a lower disease burden, healthier lifestyles, and younger biological age."
Dr. Cathleen Colon-Emeric, chief of geriatrics at Duke University School of Medicine, who was not affiliated with the study, described gait speed as a "terrific indicator of the overall health of older adults," likening it to a "fifth vital sign for geriatrics."
According to Colon-Emeric, walking speed is a predictor of potential issues such as falls, cardiovascular events, and new memory impairment because it requires multiple bodily systems to function well together, including muscles, bones, and the brain.
"When people have preserved gait speed, that’s a sign that their overall health in all of these systems is doing well," Colon-Emeric said. "When they have a slower gait speed, that’s a sign that there might be something going on in one or more of those systems that we need to intervene on."
She advises that if an individual or a loved one notices a slowdown in walking pace, it is advisable to consult a doctor for an assessment to identify potential interventions.
Maintaining an active lifestyle is considered important for healthy aging. Current recommendations suggest adults aim for at least 150 minutes of moderate exercise, such as brisk walking at 2.5 miles per hour or faster, or 75 minutes of vigorous exercise weekly. Besides cognitive benefits, walking supports cardiovascular health, potentially lowering the risk of heart disease and stroke.
Experts suggest that for those looking to start or maintain a walking routine, inviting a friend for accountability or creating engaging playlists or podcasts can be helpful. For individuals aiming to increase their walking speed, synchronizing cadence to music with a faster beat has been suggested.
While increasing walking speed might be beneficial for strength, its direct impact on protecting memory is less certain, according to Colon-Emeric. However, any form of regular walking contributes to muscle building, cardiovascular health, and combats sedentary behavior. "Exercise is medicine, and we preach that all the time with our patients. It’s probably the best anti-aging medicine that we have available to us," she added.