Long-term health benefits linked to optimal walking speed identified in recent research
In a groundbreaking study led by Dr. Daniel Rubin, an associate professor of anaesthesia and critical care at the University of Chicago, older adults are encouraged to walk at least 14 steps per minute faster than their usual pace to improve their health and quality of life [1][3][5].
The study, which was published on the BBC's website, aims to provide simple, specific guidance for older adults, particularly those who are frail or prefrail. The goal is to target a walking pace of approximately 100 steps per minute, a brisk but sustainable pace [1][3][5].
Key points from the study and its recommendations include:
1. Baseline measurement: Start by establishing the older adult’s current walking pace using step counting (steps per minute) [4]. 2. Gradual increase: Use tools like metronome apps to gradually and comfortably increase the walking cadence by about 14 steps per minute above usual pace, moving from a casual stroll to a brisk walk [4][5]. 3. Comprehensive program: The original study involved a structured walking program over four months within retirement communities and showed that walking faster improved functional capacity and reduced frailty [1][3][5]. 4. Measurable benefits: Those who increased their cadence saw better health outcomes, such as improved ability to walk longer distances without fatigue and greater independence in daily activities [3][5]. 5. Objective measurement: Cadence (steps per minute) is a practical and objective method to measure walking intensity, especially since heart rate or subjective effort can be unreliable in older adults taking certain medications [3][5].
The study reaffirmed that walking faster is a known protector of mortality, and older adults who walk faster tend to live longer. Rubin and his colleagues are currently developing an app for people to measure their walking speed at home [3].
Older adults should ensure they're walking safely and do not feel like they're going to fall, have chest pain or shortness of breath, or feel dizzy. Once you find your comfortable pace, you can add five to 10 steps per minute and match the pace to increase your walking cadence [5].
To find out your usual walking pace, Rubin advises using a metronome and matching the rhythm of your steps with the tone of the metronome. By the end of the intervention, the walking speed of each adult was measured while they walked for six minutes [1].
The study by researchers at the University of Chicago found that older adults who walk 14 steps per minute faster than their usual walking speed could significantly improve their health and quality of life [1][3][5]. Rubin's interest in studying walking pace stemmed from his clinical experiences evaluating older patients preparing for surgery [1].
- The study by researchers at the University of Chicago suggests that older adults should aim to walk at a brisk pace of around 100 steps per minute for improved health and quality of life.
- The study, published on the BBC's website, provides guidance on how older adults can increase their walking cadence, by using tools like metronome apps to gradually increase their pace by 14 steps per minute.
- The study found that targeting a walking pace of 14 steps per minute faster than usual can lead to significant improvements in functional capacity, reducing frailty, and improving overall health outcomes in older adults.
- Rubin and his colleagues are currently developing an app to help older adults measure their walking speed at home, making it easier for them to monitor and improve their walking cadence.
