Understanding the decline in walking speed
Walking speed, or gait speed, is often called the “sixth vital sign” due to its strong correlation with overall health and functional mobility. While it is normal for speed to decrease with age, this change is not uniform and is influenced by a range of physical and cognitive factors. Understanding these shifts can provide valuable insights into one's health status and help identify areas for intervention to maintain independence and quality of life.
Average walking speed: A decade-by-decade look
Average walking speed varies significantly across age groups, with younger adults demonstrating a faster average pace that gradually slows over the years. These figures represent general averages and can vary based on individual health, fitness level, and other factors.
Typical walking speed ranges by age group
- 20s and under: Adults in their twenties and younger often maintain the fastest walking speeds, averaging around 3 miles per hour (mph).
- 30s–40s: During these decades, average walking speed remains fairly consistent. One study notes speeds of around 2.8 mph for individuals aged 30-49.
- 50s–60s: A more noticeable, gradual decline often begins in the 50s and 60s. For example, some data shows an average speed of 2.75 mph for people in their 50s and 2.7 mph for those over 60.
- 65+ and beyond: The decline in average walking speed becomes more pronounced after 65. For example, some studies report an average speed of 2.1 mph for people in this group.
The difference between usual and brisk walking speed
It is important to differentiate between a person's usual pace and a brisk pace. Your usual speed is the comfortable pace you maintain while performing daily activities, like walking through a grocery store. A brisk pace, on the other hand, is a more vigorous, moderate-intensity effort. The Centers for Disease Control and Prevention (CDC) suggests that a brisk pace is anything over 3 mph, but this is relative to an individual’s fitness level. For some, a brisk walk might put their heart rate at 50% to 70% of its maximum, allowing them to talk in broken sentences.
Comparison of typical walking paces
| Feature | Usual Pace | Brisk Pace |
|---|---|---|
| Effort Level | Comfortable, conversational | Moderate-to-vigorous |
| Heart Rate | Maintained, not significantly elevated | Elevated to 50–70% of max |
| Breathing | Normal, even | Deeper, faster; might be slightly breathless |
| Associated Health Benefits | Maintain daily mobility | Improved cardiovascular health, endurance, and weight management |
| Example | Walking the dog | A power walk around the neighborhood |
Factors that influence walking speed
Walking speed is a complex metric influenced by numerous factors, not just age alone. These can include physical health, lifestyle habits, and even cognitive function.
Musculoskeletal factors
Muscle strength and power are significant contributors to walking speed. As we age, muscle mass naturally declines, a process called sarcopenia. Weakness in the legs, particularly the calf muscles that propel the body forward, can lead to shorter stride lengths. Additionally, conditions like arthritis can limit joint motion, further impeding gait.
Neurological and cognitive factors
Safe and efficient walking requires constant coordination between the nervous, musculoskeletal, and cardiorespiratory systems. Medical conditions such as stroke, Parkinson's disease, or even early cognitive impairment can disrupt this coordination, affecting gait smoothness and rhythm. A fear of falling can also lead to a more cautious gait with a wider stance and shorter steps.
Cardiovascular and lifestyle factors
Cardiovascular health is crucial, as walking demands more oxygen for muscle contraction. Conditions like cardiovascular disease and chronic pulmonary disease can impact a person's walking ability. Furthermore, sedentary lifestyles and physical inactivity are strongly linked to lower walking speeds and an increased risk of functional decline.
Improving and maintaining your walking speed
For those concerned about a decline in their walking speed, there are several effective strategies. By addressing the underlying factors that can impede mobility, it is possible to maintain or even improve your gait speed with age.
Strategies for improving gait
- Strength Training: Focus on exercises that strengthen the core and lower body. Research shows that resistance training significantly improves walking speed and balance in older adults.
- Flexibility and Balance: Incorporate stretching and balance exercises, like Tai Chi or Yoga, into your routine. This helps improve range of motion, coordination, and stability.
- Vary Your Walking: Challenge your brain and body by walking on different surfaces (grass, carpet), changing directions, or practicing figure-eight patterns. This improves agility and coordination.
- Increase Aerobic Activity: Consistent, moderate-intensity walking can improve cardiovascular fitness and overall endurance. Gradually increasing speed and distance can help boost your pace.
- Mind-Body Connection: Stay mentally engaged with puzzles, games, and social activities. This helps maintain the neurological pathways essential for walking.
Walking speed as a health predictor
A person’s walking speed is a powerful indicator of overall health and longevity. Studies have found that slower gait speed in older adults is associated with a higher risk of falls, hospitalization, functional dependence, and even increased mortality. Even a small increase in gait speed can have significant positive health outcomes. If you notice a consistent, meaningful decline in your pace, it can be a sign of an underlying health issue and is a signal to consult a healthcare provider.
An excellent resource for learning more about the role of walking speed in health and rehabilitation is the Hebrew SeniorLife blog.
Conclusion
While a decline in walking speed with age is typical, it is not an inevitable or unchangeable outcome. Understanding what is a normal walking speed by age provides a valuable baseline, but individual factors matter most. By proactively engaging in strength training, balance exercises, and consistent physical activity, seniors can significantly improve their gait and, in turn, enhance their overall health and independence. Monitoring your walking speed can serve as an early warning signal, empowering you to make proactive health choices.
