FEATURE — Walking is a great way to improve or maintain overall health, and it provides countless benefits, including the prevention and/or management of diabetes, inflammation, peripheral artery disease, colon cancer, depression, vascular stiffness, high blood pressure, mental stress, obesity, high cholesterol and dementia. Physical activity does not have to be vigorous or done for long periods of time to be beneficial.

How fast you walk makes a difference in the overall health benefits walking provides, and some research suggests that walking becomes more beneficial to health as a person ages. In one study, the University of Sydney found the protective effects of the walking pace were more pronounced in older age groups. For instance, they found that a walker 60 years of age or older who walked at an average pace experienced a 46% reduction in the risk of death from cardiovascular disease, and those who walked at a fast pace saw a 53% reduction. Walking pace or gait speed can be a valuable fitness assessment tool and provide a pre-injury baseline.

A 40-year research study published in the Journal of the American Medical Association found that lifelong walking speed may have a direct link to overall health and cognitive function. 

What are the five walking speeds? 

Power walking

This is a progression of walking steps, heel to toe, taken so the walker contacts the ground with no visible (to the human eye) loss of contact. The advancing leg can be bent as it passes under the body. You can compete in this event at the Huntsman World Senior Games.

Race walking

The type of walking has technical requirements and can be competitive in nature. Huntsman World Senior Games, held in St. George, is one example. 

Brisk walking

This gait speed is used to intentionally get you from point A to point B. It is the speed you would walk if you were late for a meeting or have a predetermined duration and distance to cover.

Marathon walking

The goal is 26.2 miles for a marathon and 13.2 miles for a half marathon. This speed is typically used for those who might want to complete the distance as a beginner or for an expert athlete who is taking a step back from running due to injury or preference.

Stroll/leisure walking

This is a wonderful way to get in your 10,000 step count each day. This can be social and provide a lifetime of fitness.

How fast should I walk?

Per Emmanuel Stamatakis, a researcher from the University of Sydney’s Charles Perkins Center and School of Public Health, a fast pace is generally 5-7 kilometers per hour. “It really depends on a walker’s fitness level,” he explained. “An alternative indicator is to walk at a pace that makes you slightly out of breath or sweaty when sustained.”

Get an idea of how fast you are currently walking by using a stopwatch or walking app. Increase your speed gradually using intervals of 10 to 60 seconds as tolerated. You can time yourself doing a task, such as walking to the mailbox or to the end of the street, and then try to beat your time.  

What is the best gait speed for increasing longevity?

• A speed of 1.8 mph is the median walking pace for someone 65 years of age or older.
• A speed of 2.2 mph suggests healthier aging.
• A walking speed of 2.7 mph indicates an exceptional life expectancy.
• Seniors who walked 15 minutes a day (90 minutes a week) for over eight years enjoyed a 14% lower death rate than their inactive counterparts.
• Walking speed is an authentic vital sign, so work your way up to a more energetic pace. 

“A highly fit athlete may require a high frequency of exercise throughout the week, at high intensity, and for longer sessions to improve cardiorespiratory fitness,” said Justin Lang, an associate researcher with the Healthy Active Living and Obesity research group. “Someone just starting out might benefit from a brisk walk at low intensity for 20-30 minutes a few times a week.”

The important thing to consider when embarking on a physical activity journey is that something is better than nothing. Do not compare yourself to others, but start where you are. Set small goals each week, and break your walking into smaller chunks of time as needed. Find an “accountability buddy” to keep you on track with your goals. Show up for yourself by stepping into action, lacing up those shoes and embracing the incredible benefits of walking.

Written by TIFFANY K. GUST, MS, CPT. 

This article was originally published in the July/August 2024 issue of St. George Health and Wellness magazine.

Copyright St. George News, SaintGeorgeUtah.com LLC, 2024, all rights reserved.