Slowing down your pace may accelerate aging, but adhering to these exercise recommendations could potentially extend your lifespan, according to a Harvard professor's declaration.
Research has consistently shown a strong correlation between walking speed and health outcomes in older adults. Here are some key findings supported by various studies:
Benefits of Faster Walking Pace
Increasing walking speed by a small amount can have significant benefits for older adults, especially those who are prefrail or frail. A walking pace of about 100 steps per minute, achieved by a modest increase of 14 steps per minute, can boost physical function 1, 3.
Reduction in Frailty Risk
Faster walking not only enhances physical capabilities but also reduces the risk of frailty and fatigue. This is crucial for maintaining independence and performing daily activities without strain 1, 4.
Longevity Benefits
Walking faster can lower mortality risk by nearly 20% even with short daily sessions of around 15 minutes. This suggests that faster walking is an effective strategy for improving health outcomes and extending life 4, 5.
Age-Related Gait Changes
Age-related changes in walking gait, particularly after the age of 70, can lead to restricted mobility and an increased risk of mortality. These changes are linked to reductions in muscle mass, strength, and motor control, which negatively impact mobility and walking performance 2.
Mobility Limitations
As people age, mobility limitations become more common, with about one-third of individuals in their 70s and most in their 80s experiencing such limitations. Moreover, gait abnormalities increase significantly with age, affecting over 80% of individuals above 85 3.
Exercise Recommendations
The guidelines recommend 150-300 minutes per week of moderate-intensity activity or 75-150 minutes per week of vigorous-intensity activity. Muscle-strengthening activities should be performed two or more days per week.
A bodyweight workout can help strengthen key muscles and joints involved in walking, and includes exercises like step-up, chair squat, split squat, glute bridge, and seated calf raise. Each exercise should be performed in 2-3 sets, with 30-60 seconds of rest between sets.
The 10-Meter Walk Test can be used to measure walking speed, which involves walking 10 meters and timing the process. The number of reps or sets, or the duration of rests, should be increased as the person gets stronger.
Implications for Health and Aging
Slower gait speed can increase the risk of falls and hospitalizations, while decreasing survival. Therefore, maintaining or improving walking speed is a crucial aspect of healthy aging. A 2009 study in the British Medical Journal found that slower walkers had an increased risk of cardiovascular mortality.
Dieli-Conwright, a professor of medicine at Harvard Medical School, studies the effects of exercise on cancer prognosis, and her interest in gait speed is focused on how patients recover post-treatment and surgery. Following the exercise guidelines for cancer survivors can help increase gait speed, as outlined in 2022 by the American Cancer Society.
In conclusion, the correlation between walking speed and health decline in older adults is strongly supported by research. Faster walking paces are associated with improved physical function, reduced frailty, and enhanced longevity. Conversely, slower walking paces are often linked with gait abnormalities and increased health risks. Therefore, maintaining or improving walking speed is a crucial aspect of healthy aging.
