Are you one of the slower ones or the speedier ones? When you go out for a walk, do you need help keeping up with others, or does the pace of your walking companions hold you back? Ultimately, does it matter whether you walk slowly or quickly? We all know that walking has tremendous physical and emotional health benefits, supporting everything from heart health and blood sugar levels to boosting your energy along with your immune system. You’ll also likely experience a mood lift and perhaps even a spark of creativity. So does it matter how fast or slow you walk? In fact, research increasingly shows that the quicker you walk, the more health benefits you may gain, while at the same time studies show that your walking speed, and perhaps changes you experience in that speed, may signal that health problems are beginning to arise.

Walking speed generally varies from person to person depending upon such factors as age, height, weight, gender, fitness level, and even the terrain on which you’re walking. And what counts as a brisk walk will vary from person to person, though generally speaking, it’s considered a brisk walk if you can continue to talk but cannot sing. However, changes in your walking speed, especially as an older adult, can signal how well you are functioning and may signal looming health problems. While everyone walks at a different speed, experts suggest that older adults should be able to walk at least 1 meter/second, which is the equivalent of about 2 ¼ miles per hour. In fact, some suggest that gait speed (how fast you walk) should be considered a vital sign (a measurement of your body’s basic functioning). Experts believe that slow gait speed is linked to higher mortality rates and an increased fall risk, and could be signaling anything from acute illness to neurological issues to problems with your musculoskeletal health. Clinicians examining gate speed and the health of older adults at the University of Colorado School of Medicine state that small improvements in gait speed in older adults can bring about significant improvements in your risk for mortality, even better than prescription medications. A recent post from the Cleveland Clinic noted that faster walking is also associated with a lower risk of heart disease. While walking on its own is not sufficient for good heart health, a daily walk can be considered a daily “stress test” for your heart, so that noticeable changes can alert you to cardiovascular problems. Some experts at UC Davis argue that while gait speed can give you certain information about your health, a more comprehensive analysis of your walking (for example, looking at your trunk movements) can provide even more insight into underlying health conditions. To find out more about the analysis being done at UC Davis connecting healthy aging to walking in older adults, strap on your pedometer and click here.

Experts have developed a 5-second, 6-meter test (about 19 ½ feet) that clinicians worldwide use to tell how well an older adult is functioning for their age. Essentially the test requires you to walk at your fastest speed possible for 6 meters of flat, straight terrain (perhaps a hallway in your home or at a clinic) to see how fast you can go. Those who can finish in under 6 seconds are considered to have “high functioning” gait speed, while those who take longer than 8.6 seconds are considered at risk for falling or even hospital admission. But those of you in the slow lane should not despair: it is possible, even as an older adult, to increase your gait speed and lower the risks associated with slower walking. Once you establish your walking speed baseline, have appropriate and comfortable footwear, and learn proper walking form (look here for a few tips from a professional trainer) you can gradually build up your stamina and muscle strength to propel yourself more quickly. Whether walking outside or inside on your treadmill (there are pros and cons to each), you can slowly and surely increase your walking speed so that you’ll eventually become the leader of the pack. For more ways to boost your strength and increase your speed, check out the array of walking and cardio workout videos from the experts at Yes2Next.