Finding the Best Way to Walk for Older Adults

New research recently published in the scientific journal Plos One also found that walking speed plays a very important role in maintaining health for the elderly.

Frailty is a common problem in older adults, increasing the risk of falls, hospitalizations, and loss of independence. Signs of frailty include weight loss, slowness, feeling weak, fatigue, and decreased mobility. Importantly, most of these signs are related to mobility. And walking is an effective way for older adults to improve their overall health, cardiovascular function, immunity, and quality of life, helping them maintain long-term independence.

Photo: AI

To find out how much and at what speed older people should walk to reap the benefits, researchers from the University of Chicago Medicine (USA) conducted a trial involving 102 people aged 60 and over.

Participants with early or advanced symptoms of frailty were divided into two groups: brisk walking or walking at a normal pace.

Both groups walked three times a week for 45 minutes each time for four months and wore machines to measure their walking speed.

Walking speed is important

Results found that people who walked slightly faster than usual significantly improved their physical health, maintained fitness, delayed the onset of frailty and maintained independence.

Illustration: AI

Increasing your walking pace by just 14 steps per minute above your usual pace is enough to significantly improve physical function, researchers say, according to News Medical.

This speed is equivalent to taking nearly 2 steps in 1 tick. Older adults can also test their walking speed by being able to talk but not sing while walking.

Researchers have highlighted the numerous health benefits of walking. In particular, increasing your pace a little if possible can yield the best results. It is a simple but effective strategy for older adults to stay healthy and independent as they age.

However, the authors also assert that if speed cannot be increased, even normal walking has a positive effect.