Put on your sneakers and go for a walk—your mind and body will thank you.
Getting your steps in every day is one of the healthiest things you can do for your body. But your brain also benefits a lot. according to researchwalking at least one mile a day can increase the volume of several areas of the brain, including the front part, which plays a key role in problem solving and reasoning. In fact, research shows that by walking this distance every day, you can reduce your risk of cognitive impairment by about 50%. The best part? You can easily walk a mile and get this much goodness.
But where does walking speed come into play? We spoke to an expert who says that if you walk that fast after 70, your brain will age more slowly than 90% of your peers. So why are you still sitting? Put on your sneakers and go outside for a walk. Your mind and body will thank you later.
Why gait speed is a robust indicator of healthy aging
Walking speed may be the most important indicator of healthy aging because it affects all body systems, including the muscles, brain, lungs, heart, and nervous system.
“The literature consistently shows that as people age, people who maintain a faster natural walking speed typically have better cognitive function and a lower risk of disability, hospitalization, and death than their peers. It’s important to note that this does not show that walking faster is the cause of slow brain aging; however, it does provide a simple measure of someone’s health status.” Dr. Mariam Zachary, DOA clinical consultant at Icon Rehabilitation Center, located in New Jersey, who is dual board certified in physical medicine and rehabilitation as well as sports medicine.
The ideal walking speed if you are above 70
Instead of focusing on a specific pace, Dr. Zachary recommends that adults 70+ should aim for walking a speed that allows them to “speak but not sing.”
“As a rule of thumb, individuals who normally walk at a speed of about 1.2 to 1.4 meters/second (or about 2.7 to 3.1 mph) are generally described as physically fit enough to support ‘healthy’ aging, although the exact ideal speed varies for each individual based on their current level of fitness and mobility.”
How to increase your walking speed safely
If your goal is to safely increase your walking speed, it’s important to do it in small steps. For example, interval walking requires you to alternate one to two minutes of faster walking with slower walking. This can help improve your cardiovascular fitness.
Dr. Zachary adds, “Improving strength in the hip flexors, glutes, calves, and core and performing balance exercises typically lead to improved efficiency and confidence while walking.”
Warning
Dr. Zachary emphasizes that walking shouldn’t be your only form of exercise. You should also remember to include a progressive load in each path.
Dr. Zachary says, “While walking is a great form of exercise, like any other form of physical activity, it should be supported by resistance training at least twice a week, daily balance training, and daily stretching/flexibility training.”
Also, change things up. Your routine doesn’t have to be a comfortable walk every day. Consider walking a little longer or tackling more challenging terrain.
“As with any exercise, the body gets used to doing something after a while; so to continue to improve, you need to provide your body with some new stimulus (ie, increase the distance/intensity/difficulty),” says Dr. Zachary.
Alexa Mellardo
Alexa is a freelance writer, editor and content strategist in Greenwich, CT. She has over 11 years of experience in health, fitness, nutrition, travel, lifestyle and home. Read more about Alexa
