~Writing Well Wednesday Tip~
When you go for a walk, how fast do you go?
I’m not talking about whether you push yourself to go fast or slow. I’m asking, when you go for a walk, and you’re just walking your “normal” pace, what is that pace like?
Walking speed has been referred to as the “sixth vital sign,” because of how much it says about your health. Just like your blood pressure, your regular walking speed can reveal a lot about your physical fitness.
Researchers at Duke University conducted a study a couple years ago in which they asked participants to download an app, answer some questions, and then take a two-minute stroll. The app uploaded walking speed along with data to help calculate a reliable and personalized health measure.
“Walking speed is recognized, yet underutilized, as a measure and predictor of a person’s health,” said study team leader Janet Prvu Bettger, ScD. “It can be used as a vital sign much like blood pressure, temperature, heart and breathing rate and pain.”
In an earlier study, researchers reported: “Walking speed (WS) is a valid, reliable, sensitive measure appropriate for assessing and monitoring functional status and overall health in a wide range of populations.”
In one recent study out of the United Kingdom, researchers found that participants with a slower walking speed had a greater risk of developing dementia later on. That doesn’t mean walking slowly causes dementia—just that walking speed was a potential indicator of future health problems.
Keep Your Walking Speed Up
What can you do to be sure your walking speed indicates future health and prosperity? Doctors recommend keeping your muscles strong as you age. Work on strength training at least a couple times a week. Try squats, lunges, leg raises, push-ups, and other strengthening exercises. If you haven’t lifted weights for awhile, try resistance bands instead—they are less likely to cause injury.
Then, try to get in a 30-45 minute walk (or jog/run) at least five days a week. And don’t just stroll—step it up! Your best rate gets you panting a little bit, but you can still talk while walking. If you’re struggling to get yourself going, team up with another writer. Studies show that when we exercise with others, we’re more likely to stick with it.
How fast do you walk?
Sources
Duke University. (2017, January 25). Walking speed could be a new indicator of health – DCRI. Retrieved from https://dcri.org/walking-speed-new-indicator-health/
Hackett, R. A., Davies-Kershaw, H., Cadar, D., Orrell, M., & Steptoe, A. (2018). Walking Speed, Cognitive Function, and Dementia Risk in the English Longitudinal Study of Ageing. Journal of the American Geriatrics Society. doi:10.1111/jgs.15312
Middleton, A., Fritz, S. L., & Lusardi, M. (2015). Walking Speed: The Functional Vital Sign. Journal of Aging and Physical Activity, 23(2), 314-322. doi:10.1123/japa.23.2.314
I have slowed my pace considerably since I had a fall in August and my knee is a bit wobbly. I’ve been to physical therapy and they gave me exercises to help stabilize the knee. Now there is no excuse for me stroll as I’ve done to “baby” my knee. I like the fact that walking is so practical and it gets me out the door and into nature as well as tones my body and hopefully will keep my mind active and alert!
Ouch! Hope that knee is recovering fully, Kathy. Yes, walking is one of the best exercises we can do, for sure. Love it now that the fall colors are out!
I’ve been walking at a very good pace lately because Sassy Dog won’t slow down and mosey as I’d tend to do without her. It helps to have a high-energy dog to walk.
Ha ha. Too true!
Hmm. Did the study consider a person’s height? I never made it to five feet. I walk fast but don’t cover as much ground as a six-footer.
The study measured pace, not distance covered, so sounds like you’re good! :O)