Lifestyle
How a Simple Walking Pace Change Keeps Seniors Active
New research highlights a simple yet effective way for seniors to enhance their physical well-being and maintain independence: walking just a bit faster. By increasing their walking speed by only 14 steps per minute beyond their usual pace, older adults can experience significant improvements in physical health, especially those who are frail or at risk of becoming frail.
Frailty in seniors is a medically recognized condition that heightens vulnerability to everyday stresses. This can lead to an increased risk of falls, hospitalizations, and loss of independence. Key indicators of frailty include unintentional weight loss, slow movement, weakness, persistent tiredness, and low physical activity levels.
Given the direct connection between these symptoms and physical activity, walking emerges as an effective strategy for seniors to enhance their health and quality of life. However, the challenge has been determining the optimal walking speed for tangible benefits.
Traditionally, the “talk test” has been used to gauge walking intensity, encouraging a pace that makes singing difficult but allows for comfortable conversation. However, this method can be subjective and inconsistent.
A study led by researchers at the University of Chicago Medicine offers a more objective approach by focusing on cadence, or steps per minute. A smartphone app was developed to measure walking pace accurately, facilitating the integration of this beneficial practice into daily routines.
Dr. Daniel Rubin, an anesthesiologist, became interested in walking cadence through his clinical work with older patients preparing for surgery. He noted, “Traditionally, surgical teams have relied on physical function questionnaires to risk-stratify patients, but I thought there must be a way to develop more objective metrics.”
In the study, older adults classified as either frail or pre-frail were enrolled in structured walking programs. Participants, averaging 69 years of age, were guided and assessed by clinical research staff. Cadence was monitored using a device attached to their thigh.
Participants were divided into two groups: one encouraged to walk “as fast as safely possible” and the other at their usual comfortable pace. Published in the journal PLOS One, the study found that those who increased their pace to around 100 steps per minute—14 steps more than their usual—saw “substantial” improvements in their functional capacity.
Dr. Rubin emphasized the impact of these findings, stating, “People who haven’t experienced frailty can’t imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they’re out.”
To build on these insights, Rubin’s team developed a smartphone app, Walk Test, for accurately measuring walking cadence. Although not yet publicly available, the app uses a novel open-source method to analyze data, showing “exceptional” accuracy in counting steps per minute.
In the meantime, seniors can maintain a beneficial cadence of 100 steps per minute using a metronome app or audio set to 100 beats per minute. Dr. Rubin notes, “Even casual walking had positive effects on our study participants, but for those who are able, increasing their walking pace judiciously can yield even greater results.”
By adopting a slightly faster walking pace, seniors can stay active longer, enhancing their overall health and independence.
Let us know what you think, please share your thoughts in the comments below.
