What is a good walking speed for a 60 year old?

Oct 25, 2025 4 min read •

Healthy Aging Exercise Senior Fitness

According to a 2020 study, the average walking speed for individuals over 60 is around 2.7 miles per hour, although this can vary widely based on individual health and fitness. This article explores what is a good walking speed for a 60 year old and outlines strategies for improving your pace and overall wellness.

Quick Summary

A healthy walking pace for a 60-year-old typically falls between 2.7 and 3.0 miles per hour, though a brisker pace offers significant health advantages. Individual factors like fitness level, sex, and health status influence this, but consistently incorporating walking into a routine is key for improving cardiovascular health and independence.

Key Points

Average Pace: For a healthy person in their 60s, a typical walking speed is between 2.7 and 3.0 miles per hour, but this is a guideline, not a rule.
Health Indicator: A consistent walking speed is a key predictor of overall health, longevity, and reduced risk of falls for older adults.
Brisk Walking Benefits: Aiming for a brisk pace, around 3.5 mph, can significantly boost cardiovascular fitness and muscular strength.
Improvement Factors: To increase your pace, focus on your form by maintaining good posture and using a strong arm swing to propel yourself.
Start Slowly: The safest way to improve your walking speed is through gradual increases in pace, distance, and intensity over time.
Measure Your Progress: Use a fitness app or a timed walk over a known distance to establish a baseline and track your improvements.
Listen to Your Body: Always prioritize comfort and safety, and consult a doctor before making significant changes to your exercise routine.

Understanding the Average Pace for Your 60s

Research indicates that average walking speeds tend to decrease slightly with age. For those in their 60s, a walking pace of approximately 2.7 to 3.0 miles per hour (mph) is considered typical for a healthy adult. It's important to recognize that this is an average, and your personal best pace might be different. Factors such as gender, height, and overall health status can all contribute to variations in speed. For example, some studies suggest that on average, men may walk slightly faster than women within the same age bracket. Rather than comparing yourself to a fixed number, it's more beneficial to focus on your personal fitness journey and gradual improvement.

The Health Significance of Your Walking Speed

Your walking speed is more than just a metric of how fast you can move; it's a valuable indicator of your overall health and longevity. Studies have repeatedly shown a correlation between a faster, more consistent walking pace and better health outcomes for older adults. A brisk walk, defined by many experts as a pace of 100 steps per minute or roughly 3.5 mph, can significantly improve cardiovascular health, manage weight, and enhance muscular strength. The simple act of maintaining a moderate walking pace can also support independence and reduce the risk of injury from falls. Consistency is key—regular, moderate-intensity walking is a powerful tool for promoting healthy aging.

Influential Factors on a Senior's Walking Pace

Numerous variables can influence your walking speed as you age. It's helpful to understand these factors to set realistic goals and track your progress.

Key factors that affect your walking speed include:

Overall Fitness Level: Regular physical activity builds endurance and leg strength, both of which are critical for a steady pace.
Joint and Muscle Health: Conditions like arthritis or general joint stiffness can affect mobility and speed. Working with a doctor or physical therapist can help manage these issues.
Underlying Health Conditions: Chronic diseases such as diabetes or heart disease can impact your energy levels and ability to sustain a faster pace.
Body Composition: Weight and body mass can influence how efficiently you move. Maintaining a healthy weight can make walking easier and faster.
Posture and Balance: Poor posture or balance issues can make walking more difficult and slower. Improving your form can significantly increase your efficiency.
Height and Stride Length: Taller individuals often have a naturally longer stride, which can contribute to a faster pace. While you can't change your height, you can focus on increasing your stride frequency.

How to Assess Your Current Walking Speed

Before setting goals, it's important to have a baseline of your current walking speed. Here is a simple, effective method for measuring your pace:

Find a known distance. Use a track, a pre-measured path, or a mapping app to determine a 1-mile (or kilometer) route.
Use a timer. Start your timer as you begin walking the route.
Maintain a consistent effort. Walk at a pace that feels natural and sustainable for you. Avoid speeding up or slowing down drastically.
Record your time. Stop the timer as soon as you complete the distance.
Calculate your speed. Divide the distance by your time to find your miles per hour. Alternatively, many fitness apps on smartphones can track this automatically using GPS.

Techniques for Improving Your Walking Pace

To increase your speed safely and effectively, consider incorporating these techniques into your routine:

Improve your form. Walk tall, looking forward, not down. Engage your core and keep your shoulders relaxed. This will help you breathe more efficiently and move with greater ease.
Use your arms. Bend your arms at a 90-degree angle and pump them forward and back, in rhythm with your opposite leg. This helps propel your body forward and increases your speed and momentum.
Shorten your stride and increase your frequency. Instead of focusing on taking longer steps, which can put strain on your joints, concentrate on taking more, quicker steps. This can feel a little different at first, but it is an effective way to pick up the pace.
Incorporate interval training. Alternate between periods of fast walking (brisk pace) and slower recovery periods. For example, walk briskly for 2 minutes, then slow down for 1 minute. Repeat this cycle throughout your walk. This is a great way to build stamina and speed.

Comparison of Walking Paces


Pace	Speed (mph)	Example Effort Level
Leisurely	<2.5	A slow, relaxed stroll; easy to maintain conversation.
Average (60+)	2.7–3.0	Typical, comfortable pace for a healthy 60-year-old.
Brisk	~3.5	Purposeful walking; slightly breathless, but can speak in short sentences.
Power Walking	4.0+	Fast-paced with strong arm motion; more challenging to talk.

Gradual Progression and Safety

When aiming to increase your walking speed, it's crucial to listen to your body. Starting with a realistic pace and distance, then incrementally increasing both, is the safest and most sustainable approach. Adding a new challenge, whether it's a steeper hill or a longer distance, should be done in moderation. Most importantly, consult a healthcare provider before starting a new exercise regimen to ensure it aligns with your health needs and goals. A medical professional can help you establish a safe starting point and provide personalized guidance.

Conclusion: Finding Your Best Pace

While the average walking speed for a 60-year-old provides a useful benchmark, the ultimate goal is to find a pace that is challenging yet sustainable for your personal fitness level. Improving your walking speed has direct and positive impacts on your health, independence, and overall quality of life. By understanding the factors that influence your speed, measuring your progress, and implementing safe improvement techniques, you can enjoy the many benefits of a consistent and healthy walking routine. For more detailed information on average walking speeds by age, refer to this comprehensive guide from Medical News Today.

Frequently Asked Questions

A good average walking speed for a 60 year old is generally considered to be 2.7 to 3.0 miles per hour (4.3 to 4.8 km/h). However, a brisker pace can be more beneficial for cardiovascular health.

Walking at 2 miles per hour is not too slow, especially if you are just starting or have health concerns. Any walking is better than none. The key is to be consistent and to challenge yourself safely over time.

To increase your speed, focus on improving your walking form, swinging your arms actively, and increasing your stride frequency. Incorporating interval training, where you alternate between faster and slower paces, can also be very effective.

Yes, several studies indicate a strong correlation between a faster walking pace and a longer life expectancy in older adults. It is often seen as an indicator of better overall health and physical function.

A 'brisk' walk is typically defined as a pace of about 100 steps per minute, or approximately 3.5 miles per hour. At this speed, you should feel a slight shortness of breath but still be able to hold a conversation.

Yes, it is highly recommended to consult with a doctor before beginning any new exercise regimen, especially if you have pre-existing health conditions or haven't been active recently. They can provide personalized advice and a safe starting point.

Both distance and speed offer health benefits. The optimal approach is to gradually increase both over time, varying your routine to avoid plateaus. A combination of moderate-intensity and higher-intensity walking is often best.

Proper posture is crucial for efficient walking. By keeping your head up, back straight, and shoulders relaxed, you can move more efficiently and reduce strain on your body, helping you to walk faster with less effort.

You can monitor your walking speed by timing yourself over a known distance, such as a one-mile track. Alternatively, many smartphone apps use GPS to accurately track your speed and distance.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.