Exploring the Health Benefits of Walking

Dr. Courtney Conley and Dr. Milica McDowell, authors of “Walk,” emphasize the health benefits of walking. Their discussion with Steve Doocy sheds light on “Vitamin W” as an easily accessible physical activity. They suggest increasing daily steps from the average of 5,000 to a pace of 130 steps per minute can enhance longevity. The concept of “movement snacks” is also introduced for improved wellness.

Research indicates that a person’s usual walking speed could reveal insights into their health and potential lifespan. A study in JAMA Network Open observed 4,067 adults in the U.K., averaging 69 years old, to determine if walking pace affects mortality risk. In the study, participants underwent a walking test at their regular pace and wore wrist activity trackers for nine days to measure average walking speed.

Over nearly 12 years, a quicker walking pace was linked to a reduced death risk, considering other health and lifestyle factors. During this period, 739 participants passed away.

“Walking speed, in physical therapy, is called the ‘sixth vital sign,’ a quick overview of multiple body systems working collaboratively,” said Beth Templin, a geriatric clinical specialist and CEO of HouseFit Physical Therapy & Fitness in St. Louis.

Changes in walking speed can indicate health changes. To walk briskly, one needs strong legs, a healthy heart and lungs, good balance, and cognitive coordination. A decline in walking speed may warn of health issues before laboratory tests do.

Templin advises that for seniors aiming to enhance walking speed and fitness, merely increasing steps could be insufficient. Strength and balance must also be developed. She suggests exercises like standing from a chair without arm assistance and heel raises while holding a counter.

For those looking to boost walking speed, incorporating brief spurts of brisk walking into their routine is recommended. After warming up, walking fast for a minute, followed by a two-minute slower pace, could gradually extend the brisk intervals.

The study does not imply that faster walking alone prolongs life; it shows an association, not causation. Participants in the study generally had better health than others in the wider population. Furthermore, no single standard measures everyday walking pace with wrist trackers, necessitating further research to confirm these findings across diverse groups.