A person's typical walking speed may offer a straightforward clue about their overall health and longevity, according to new research published in JAMA Network Open. The study, which followed 4,067 adults in the U.K. with an average age of 69, found that a faster walking pace was associated with a lower risk of death over a follow-up period of nearly 12 years.
Participants in the study completed a short walking test at their usual pace and wore wrist activity trackers for nine days to measure their walking speed during daily life. During the nearly 12-year follow-up, 739 participants died. The analysis revealed that faster walking speeds in both tested settings correlated with a reduced risk of death, even after accounting for other health and lifestyle factors.
Beth Templin, a board-certified geriatric clinical specialist and CEO of HouseFit Physical Therapy & Fitness, who was not involved in the study, described walking speed as the "sixth vital sign" because it offers a snapshot of how multiple body systems are functioning together. She explained that changes in walking speed can signal declines in these systems, sometimes before other health indicators become apparent.
To walk briskly, an individual needs functional legs, a healthy heart and lungs, good balance, and the ability to coordinate these elements through the nervous system. When walking speed decreases, it can be an early warning sign that one of these interconnected systems is faltering, Templin noted.
For older adults aiming to improve their walking speed and overall fitness, experts suggest focusing on strength and balance exercises in addition to increasing daily steps. Templin recommended exercises like standing up from a chair without using hands and performing heel raises while holding onto a stable surface. Incorporating short bursts of faster walking into a routine, such as walking briskly for one minute followed by two minutes of slower walking and repeating, can also be beneficial, gradually increasing the duration of the faster intervals.
However, researchers emphasized that the study highlights an association rather than proving that simply walking faster directly extends lifespan. The study participants were generally healthier than the broader population, and there is no universal standard for measuring everyday walking pace with wrist trackers. Further research is needed to determine if these findings apply to diverse groups.