Introduction to Walking Speed and Longevity

Walking is an everyday movement that can reveal how fast your body and brain are aging, and it might even predict how much time you have left to live. A growing body of research suggests that gait speed, or how fast you walk, can be a key indicator of overall health and wellness.

The Importance of Gait Speed

The average healthy adult walks about 3 mph. Doctors are increasingly treating gait speed as a key vital sign, similar to blood pressure, pulse, and body temperature. "It tells me how well people are functioning, how well their muscles are moving and working together," Dr. Sara Bonnes, medical director of the Healthy Longevity Clinic at Mayo Clinic in Minnesota, told Business Insider.

Assessing Functional Independence

Walking speed can help doctors assess functional independence, or your ability to manage everyday tasks like cooking, shopping, bathing, and driving. That becomes a crucial marker as you get older. It’s also a powerful predictor of future health, from chronic disease to mortality.

The Relationship Between Walking Speed and Health

Studies show that people who walk faster tend to have a lower risk of heart disease. "When a person’s normal walking pace declines, it is often associated with underlying health declines," Christina Dieli-Conwright, a professor of medicine at Harvard Medical School, told the BBC. Brisk walkers, for instance, tend to have healthier hearts. One study found that women ages 50 to 79 who walked at a faster pace had a 34% lower risk of heart failure compared to slow strollers.

Walking Speed and Aging

Walking pace naturally declines with age, but a sudden downturn could be a sign of underlying health problems. A 2019 study found that 45-year-olds with a slow gait had weaker lungs, compromised immune systems, and higher markers of aging — like high blood pressure and cholesterol — compared to their faster-moving peers. Slow walkers also scored lower on IQ tests and struggled more with memory, reasoning, and processing tasks. Brain scans confirmed the cognitive decline was tied to real physical changes in their brains.

The 33-Foot Test

Want to see how you measure up? Here’s the test.

1. Head outside and find a flat stretch of ground. Measure out 16.5 feet (5 meters), then another 33 feet (10 meters) beyond that.
2. Use the first 16.5 feet as a warmup. When you hit the 33-foot mark, start your stopwatch and walk at your normal pace.
3. Time how long it takes to walk the full 33 feet. Then divide 33 by the number of seconds it took. That’s your walking speed in feet per second.

Interpreting Your Results

Average walking speeds vary by age and sex, with men generally outpacing women. Here’s a quick snapshot to see how you stack up:

• Ages 20–29: Men – 4.46 ft/s | Women – 4.4 ft/s
• Ages 30–39: Men – 4.69 ft/s | Women – 4.4 ft/s
• Ages 40–49: Men – 4.7 ft/s | Women – 4.6 ft/s
• Ages 50–59: Men – 4.7 ft/s | Women – 4.3 ft/s
• Ages 60-29: Men — 4.7 ft/s | Women — 4.1 ft/s
• Ages 70–79: Men – 4.16 ft/s | Women – 3.7 ft/s
• Ages 80–89: Men – 3.2 ft/s | Women – 3.1 ft/s

Conclusion

In conclusion, walking speed is a simple yet powerful indicator of overall health and wellness. By taking the 33-foot test, you can assess your functional independence and gain insights into your risk of chronic disease and mortality. Remember to consult with a healthcare professional if you have concerns about your walking speed or overall health.

FAQs

Q: What is the average walking speed for a healthy adult?
A: The average healthy adult walks about 3 mph.
Q: How does walking speed relate to heart health?
A: Studies show that people who walk faster tend to have a lower risk of heart disease.
Q: Can walking speed predict cognitive decline?
A: Yes, slower walking pace has been linked to faster aging in the brain and an increased risk of developing dementia.
Q: How often should I take the 33-foot test?
A: It’s recommended to take the test annually to monitor changes in your walking speed and overall health.
Q: What should I do if I’m concerned about my walking speed?
A: Consult with a healthcare professional if you have concerns about your walking speed or overall health. They can provide personalized guidance and recommendations.