Walking slightly faster than usual can markedly enhance the health of seniors, according to new research from the University of Chicago.
Specifically, researchers discovered that frail or at-risk adults can bolster their health and quality of life by increasing their walking speed by at least 14 steps per minute over their normal pace.
“Increased walking speed is a well-documented protector against mortality,” stated Dr. Daniel Rubin, associate professor of anesthesia and critical care at the university, as reported by BBC Science Focus. “Older adults who walk more briskly tend to live longer.”
The study involved 102 participants from 14 retirement communities, implementing a structured walking program over four months.
During this period, 56 participants maintained a normal walking pace while the remaining 46 were encouraged to walk quickly yet safely.
At the conclusion of the program, each participant’s walking speed was assessed during a 6-minute walk.
While all participants reaped benefits from the walking program, those who managed around 100 steps per minute showed the most significant improvement in their frailty levels from the start to the end of the study.
Researchers had long recognized that walking speed correlates with the health of older adults, but previous recommendations on how to enhance pace were often subjective and challenging to quantify.
Traditionally, older adults were advised to walk at a pace where talking was easy but singing was difficult.
“We can offer the elderly straightforward and targeted advice like, ‘Try to walk five steps per minute faster than your normal pace.’
Healthcare providers and researchers can use wearable technology, such as accelerometers, to track walking speed. Rubin and his team are currently developing an app for individuals to measure their speed at home.
In the meantime, Rubin suggests utilizing a metronome to establish a baseline walking pace, syncing steps with the metronome’s beat.
“Once a comfortable pace is established, you can gradually add 5-10 steps per minute to enhance your cadence,” he noted. “The target is to aim for an increase of 10-15 steps per minute, which is acceptable.”
Nonetheless, Rubin emphasizes that seniors must walk safely and monitor for any symptoms such as chest pain, shortness of breath, or dizziness.
“Our hope is that older adults will find this a practical strategy for guiding walking intensity, enabling them to live longer and continue engaging in activities they enjoy,” he added.
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About our experts
Dr. Daniel Rubin is a physician at the University of Chicago and an assistant professor of anesthesia and critical care. His interest in gait studies stems from his clinical experience with elderly patients preparing for surgery.
Source: www.sciencefocus.com
