Put on your walking shoes and hit the pavement – both your mind and body are in for some remarkable benefits.
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Incorporating a daily walking routine is not just a boon for your physical health; it offers substantial advantages for your brain as well. Research reveals that walking a mile each day can noticeably enhance the volume in critical brain areas such as the frontal lobe, crucial for reasoning and problem-solving. Astonishingly, consistent daily walks can slash your risk of cognitive decline by up to 50%. And the best news? Walking a mile is a simple habit to adopt, promising immense rewards for minimal effort.
But how does the speed at which you walk influence these benefits? Experts suggest that maintaining a brisk pace, especially beyond the age of 70, can significantly decelerate brain aging compared to your peers. So why hesitate? Gear up and step outside for a walk. Your future self will express gratitude.
Why Walking Speed Is a Solid Indicator of Healthy Aging
Walking speed stands out as a vital measure of healthy aging, reflecting the efficiency of myriad bodily systems, from muscles and lungs to the heart, brain, and nervous system.
“It has been consistently demonstrated in the literature that as people age, those who maintain faster natural walking speeds typically have better cognitive functioning and lower risk of disability, hospitalization, and death compared to their peers. It’s important to note that this does not suggest that faster walking is a causal factor for slower brain aging; however, it provides a simple measure of someone’s overall physical health,” explains Dr. Mariam Zakhary, DO, Clinical Advisor of Ikon Recovery Center, located in New Jersey, who’s double board-certified in Physical Medicine and Rehabilitation as well as Sports Medicine.
The Ideal Walking Speed To Aim for if You’re Over 70
Instead of focusing on a specific speed, Dr. Zakhary recommends that adults 70+ should aim for a brisk walking pace that allows them to “speak but not sing.”
“As a general rule, individuals who normally walk at approximately 1.2 to 1.4 meters/second (or roughly 2.7 to 3.1 miles/hour) are generally characterized as being physically fit enough to support ‘healthy’ aging, although the exact best speed for each person will vary depending on their present level of physical fitness and mobility,” she explains.
How to Safely Increase Your Walking Speed
If your goal is to bump up your walking speed safely, it’s important to do it in small increments. For instance, interval walking requires you to alternate between one to two minutes of walking briskly with slower walking. This can help improve your cardiovascular fitness.
“Increasing strength in your hip flexors, glutes, calves, and core and performing balance exercises typically results in improved efficiency and confidence while walking,” Dr. Zakhary adds.
Caveats
Dr. Zakhary stresses that walking should not be your sole form of exercise. You should also be mindful of including progressive overload in every walk.
“While walking is a great form of exercise, like any other form of physical activity, it needs to be supported by at least twice weekly resistance training, daily balance training, and daily stretching/flexibility training,” Dr. Zakhary says.
In addition, switch things up. Your routine shouldn’t be the same comfortable walk each day. Consider walking a little longer or tackle more challenging terrain.
“Like any type of exercise, the body gets used to doing something after a period of time; therefore, to continue improving, you need to provide your body with some new stimulus (i.e., increased distance/intensity/challenge),” Dr. Zakhary shares.