Walking is often overlooked as a form of exercise, yet it’s one of the simplest and most effective ways to maintain health. More than just a means of getting from point A to point B, your walking speed can be a powerful indicator of overall well-being. Recent studies suggest that walking speed impacts not just physical fitness but also life expectancy and quality of life. This article will dive into why walking speed matters, how it correlates with health outcomes, and practical tips for improving your pace for long-term health benefits.
Why Walking Speed Matters
Check out the video below from Fitnessdy on why walking speed matters and how fast you should be walking depending on your fitness goals. Or continue reading…
The Sixth Vital Sign
- Indicator of Health: Walking speed is increasingly considered a “sixth vital sign” by health professionals. Studies argue that slower walking speeds can signal declining muscle strength, poor cardiovascular health, and even the presence of underlying medical conditions.
- Research Findings: According to a study published in JAMA Network Open, individuals who naturally walk slower than 1.3 mph (2.1 km/h) may be at higher risk of hospitalisation and a loss of independence.
Walking Speed and Longevity
- Statistical Evidence: Research from the University of Sydney revealed that walking at an average pace can reduce the risk of all-cause mortality by 20%, while a brisk or fast pace can reduce this risk by 24%.
- Older Adults: The same study noted that individuals over 60 who maintain an average walking speed of 3.5 to 5 km/h (2.2 to 3.1 mph) can reduce their risk of death from cardiovascular causes by 46%. Exceeding that speed pushes this reduction to 53%.
The Car Analogy
- Efficiency Parallels: Think of your body like a car that runs most efficiently at a cruising speed. Walking at a natural, efficient pace—around 3 mph (4.8 km/h)—keeps your body moving with minimal energy loss. If your pace drops below 1.3 mph, it’s like a car idling, using more energy to accomplish less.
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Health Benefits of a Faster Walking Pace
Cardiovascular Health
- Heart Function: Walking briskly encourages the heart to work harder, pumping blood more effectively. This, in turn, delivers oxygen and essential nutrients throughout the body, improving heart health.
- Reduced Cardiovascular Risk: A study from the British Journal of Sports Medicine found that faster walking speeds are correlated with a reduced risk of cardiovascular diseases and related deaths.
Reduced Risk of Disease
- Disease Prevention: Faster walkers have a lower risk of diseases such as diabetes and certain types of cancer. The increased heart rate during brisk walking helps regulate blood sugar and supports the immune system.
- Stroke and High Blood Pressure: Regular brisk walking has been shown to decrease blood pressure and reduce the risk of stroke. The constant blood flow keeps arteries flexible and healthy.
Cognitive Benefits
- Brain Function: Walking is not just for the body but also for the mind. A study conducted by New Mexico Highlands University discovered that the foot’s impact while walking increases blood flow to the brain. This boost in circulation provides the brain with more oxygen and nutrients, enhancing cognitive function.
- Slower Brain Ageing: Research involving over 400,000 participants at the University of Leicester found that those who walked faster had a biological age up to 16 years younger than their chronological age. This was attributed to longer telomeres, the protective caps on DNA that are linked to the pace of cellular ageing.
How to Assess and Improve Your Walking Speed
Assessing Your Current Pace
Measure Your Speed: To understand where you stand, use a stopwatch and mark out a 20 ft (6 m) distance. Time how long it takes to walk that distance at your usual pace. Use the following calculation to find your speed:
Benchmark: A walking speed of less than 1.3 mph is considered slow and may indicate health issues. Aim for an average speed of 3 mph or higher.
Tips for Boosting Your Walking Speed
- Interval Training: Integrate interval training into your walks. Alternate between walking briskly for one to two minutes and a slower recovery pace for one minute. This method, known as “fartlek,” helps increase your cardiovascular fitness and walking speed over time.
- Stride Length and Posture: Maintain an upright posture and focus on lengthening your stride without overextending. Swinging your arms naturally will also help propel you forward.
- Consistent Routine: Begin with a consistent daily routine, even if it starts with short walks. As you develop the habit, gradually increase your pace.
Additional Exercises to Complement Walking
Source: Photo by mentatdgt from Pexels- Strength Training: Incorporate exercises like lunges, squats, and calf raises to build muscle strength, which directly supports faster and more efficient walking.
- Flexibility and Balance Work: Include stretching and balance exercises such as yoga or tai chi. Improved flexibility and balance contribute to a smoother gait and reduce the risk of falls.
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The Broader Impact of Walking Faster
Impact on Daily Life
- Independence in Older Age: Faster walkers tend to have better mobility and independence as they age. This is essential for maintaining a good quality of life and reducing the need for assisted living.
- Energy Levels: Walking at a brisk pace can increase energy levels by enhancing circulation and oxygen delivery to tissues.
Mental Health Benefits
- Mood and Stress: Physical activity, including brisk walking, releases endorphins and lowers cortisol levels, reducing stress and improving mood.
- Cognitive Clarity: Regular walking has been associated with improved memory and executive function. A brisk 30-minute walk can increase the release of brain-derived neurotrophic factor (BDNF), a protein that supports cognitive health.
When Slower Walking is Beneficial
- Recovery and Rehabilitation: Slower walking can be valuable for those recovering from injuries or surgeries. It promotes circulation without putting undue strain on the body.
- Beginners: If you are new to regular walking, starting at a slower pace allows you to build endurance without risking injury.
- Joint Health: Gentle, slower walks are excellent for lubricating joints and maintaining mobility, especially for those with arthritis or similar conditions.
The Importance of Gradual Progress
- Avoid Overstraining: It’s essential to listen to your body. While increasing speed has numerous benefits, overdoing it can lead to injuries.
- Setting Goals: Aim to improve your walking pace incrementally. For example, try adding 0.1 mph to your speed each week until you reach a comfortable brisk pace.
The Role of Step Count and Overall Activity
Step Count Guidelines
- Daily Recommendations: While the target of 10,000 steps per day has become popular, studies show that health benefits can start at around 7,000 steps per day. For those starting out or dealing with mobility issues, even 100 extra steps per day can make a difference.
- Combining Speed and Steps: To maximise health benefits, aim to combine a high daily step count with a brisk walking pace.
Incremental Improvements Matter
- Small Changes, Big Results: Consistency is key. Adding an extra few minutes of brisk walking each day or incrementally increasing your pace can lead to substantial health benefits over time.
- Motivation: Set small, achievable goals to maintain motivation. Use a fitness tracker or pedometer to monitor progress and stay encouraged.
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Conclusion
Walking speed matters far more than most people realise. A faster pace is linked to a host of benefits, from better cardiovascular health and increased longevity to improved cognitive function and mood. While a brisk pace of 3 mph or more offers the most advantages, any increase from your current pace will yield benefits. Starting with small, manageable changes and gradually increasing your walking speed can make a significant difference in your overall health and quality of life. Whether you’re walking for cardiovascular health, mental clarity, or simple enjoyment, the key is consistency and gradual improvement.
Key Takeaways
Bibliography
- JAMA Network Open. (2020). Walking Speed as a Marker for Cardiovascular and All-Cause Mortality Risk.
- British Journal of Sports Medicine. (2018). Fast Walking and Cardiovascular Health: Meta-Analysis.
- University of Sydney Study on Walking Pace and Mortality Risks.
- New Mexico Highlands University. Study on Walking and Brain Blood Flow.
- University of Leicester. Study on Biological Age and Walking Speed.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.