Accelerate Your Health: A Minute Adjustment Might Yield Substantial Wellness Gains
Older adults looking to maintain their physical health as they age might want to pick up the pace. A new study published in PLOS One recommends that older adults increase their walking cadence by 14 steps per minute above their usual pace, which corresponds to about 100 steps per minute.
The study, led by Dr. Daniel Rubin, associate professor of anesthesia and critical care at the University of Chicago Medical Center, focused on older adults classified as either frail or prefrail. The participants wore devices to measure their cadence, fitted to their thighs, and were divided into two groups. One group was told to walk "as fast as safely possible," while the other maintained a comfortable pace.
The results showed that walking at about 100 steps per minute, which corresponds to a moderate intensity, was associated with about a 10% improvement in physical function for prefrail and frail older adults. Increasing cadence by 14 steps per minute led to notable gains in the ability to walk longer distances without fatigue or the need to sit down.
This target provides a clear and measurable goal for older adults who want to enhance their mobility and reduce frailty risk. Frailty, characterized by weakness, slower movement, fatigue, and reduced activity, puts older adults at greater risk of fatigue, muscle weakness, falls, incontinence, depression, and unexplained weight loss. Improving walking pace counters these symptoms by boosting cardiovascular, immune function, and aerobic capacity.
Dr. Rubin believes that traditional methods for prescribing walking intensity, such as the "talk test" and walking at a pace of three to four miles per hour, are too subjective or hard to measure. To ensure more accurate measurements, an app called Walk Test is being developed.
In summary, aiming for about 100 steps per minute (an increase of 14 steps per minute over normal walking pace) is the evidence-based recommendation from the PLOS One study to reduce frailty risk in older adults. Smartphone apps or fitness trackers with heart rate monitors can also help retirees measure their walking speed. By taking a few extra steps each minute, older adults could make a significant difference in ensuring that they stay strong as they age.
[1] Rubin, D. L., et al. (2022). Increasing Walking Speed Improves Physical Function in Frail and Prefrail Older Adults. PLOS ONE, 17(1), e0259354. [2] University of Chicago Medicine. (2022, January 12). Study: Older adults can reduce frailty risk by walking faster. ScienceDaily. [3] American Geriatrics Society. (n.d.). Frailty. American Geriatrics Society. [4] Centers for Disease Control and Prevention. (n.d.). Older Adults and Physical Activity. Centers for Disease Control and Prevention. [5] Rubin, D. L., et al. (2022). Increasing Walking Speed Improves Physical Function in Frail and Prefrail Older Adults. PLOS ONE, 17(1), e0259354.
Older adults who desire to improve their physical function and reduce frailty risk might find it beneficial to increase their walking cadence, reaching approximately 100 steps per minute. This method, supported by a study in PLOS One, could lead to significant gains in mobility and walking endurance.
Embracing science and incorporating health-and-wellness practices such as fitness-and-exercise, like adopting a brisker walking pace, can contribute to countering the symptoms of aging and maintaining overall health.
