Your daily walking speed is closely related to the aging process and can predict longevity.
In 2019, the Mayo Clinic in the United States published research involving scientists studying 475,000 individuals with an average age of 58 over a maximum of 7 years. The walking speed and body mass index of volunteers were collected regularly, and the research team created an analytical model to estimate the longevity of these individuals.
Fast walkers live an average of 15-20 years longer than slow walkers.
The study found that faster walkers have a longer lifespan, regardless of body mass index. Specifically, fast walkers live an average of 15-20 years longer than slow walkers. The specific results are:
- Women who walk quickly have an average lifespan of 86.7-87.8 years
- Men who walk quickly have an average lifespan of 85.2-86.8 years
- Women who walk slowly have an average lifespan of 72.4 years
- Men who walk slowly have an average lifespan of 64.8 years
Additionally, a study on genetic data from over 400,000 adults published in the journal Communications Biology in 2022 showed that the faster a person walks, the younger they appear. This is because the faster the walking speed, the longer the telomere length of white blood cells, slowing the aging process. In summary, fast walkers are healthier and live longer than slow walkers.
However, scientists warn that you should not blindly try to increase your walking speed. We should walk at a pace suitable for our physical condition. Blindly trying to walk faster, without considering your current fitness level, can lead to falls and serious bodily injuries.
How fast is considered fast walking?
Professor Yang Binghui at Shanghai Medical College of Fudan University states that at outpatient clinics for geriatric patients, doctors often use the “4-meter speed test” to preliminarily assess the health status of the elderly.
If you cannot walk a distance of 4 meters in 5 seconds, which translates to a speed of less than 0.8 meters per second, it indicates poor health. Experienced doctors do not need a stopwatch or measuring tape; they can generally assess a patient’s condition by observing their walking for a few seconds.
Professor Yang Binghui explains that the slow walking speed of the elderly is largely due to muscle atrophy and decreased muscle strength. However, it is often related to cardiovascular diseases, cerebrovascular diseases, neurological disorders, chronic respiratory diseases, digestive issues, and musculoskeletal problems. Some elderly individuals may also walk slowly due to a fear of falling.
Solutions for certain patients to improve walking speed
- For those with muscle atrophy and decreased muscle strength, patients need to focus on increasing protein intake. It is essential to supplement with high-quality proteins such as dairy, eggs, poultry, and meat. Proper vitamin D supplementation can also help improve muscle content and function. Additionally, increasing muscle-strengthening exercises and practicing balance is advisable. For some elderly individuals with chronic illnesses, appropriate exercises should be introduced gradually under the guidance of healthcare professionals.
- If you have osteoporosis or other bone-related issues, you may experience slow walking. Therefore, it is crucial to actively treat bone diseases to improve walking speed.
- Slow walking can also be due to traumatic brain injuries, strokes, and other conditions that damage cranial nerves. If you experience unsteady walking and slow movements, you may need to visit a hospital for a CT scan to identify the cause and receive treatment.
