This Simple Trick Could Help Older Adults Stay Fit
A recent study highlights a simple yet powerful strategy to improve health in older adults: walking slightly faster. Even a modest increase in pace can significantly enhance mobility and independence, particularly for those at risk of frailty.
Understanding Frailty and Its Impact
Frailty is a common condition that affects many older adults, making them more vulnerable to health challenges. It increases the likelihood of falls, hospital visits, and loss of independence.
Common Signs of Frailty:
- Unintentional weight loss
- Slow movement
- Weakness
- Constant fatigue
- Reduced physical activity
Because many of these symptoms are linked to inactivity, walking is considered one of the most effective ways for older adults to maintain health and independence.
Why Walking Pace Matters
Health experts have long suggested the “talk test”—walking fast enough to talk but not sing. However, this method is subjective and hard to track.
Researchers at University of Chicago Medicine found a more precise solution: walking just 14 steps per minute faster than your usual pace can lead to major health benefits for older adults, particularly those who are frail or nearing frailty.
Study Findings on Cadence and Health
Walking cadence—the number of steps per minute—is a simple and practical way to measure walking intensity. Dr. Daniel Rubin, who led the research, explained:
“Older adults face higher health risks, and traditional assessments are often too subjective. We need objective tools like cadence to guide activity.”
In the study, older adults participated in structured walking programs:
- One group walked at their normal pace.
- Another walked as fast as safely possible.
Those who increased their pace by at least 14 steps per minute (to about 100 steps per minute) showed significant improvements in functional capacity, including the ability to walk longer distances without fatigue.
Simple Tools to Stay on Pace
“Even light walking provided benefits,” Rubin noted. “But for those who can, walking faster can yield even greater results.”
How to Track and Improve Your Walking Pace:
- Find Your Baseline: Measure your current pace in steps per minute.
- Increase Gradually: Add about 14 steps per minute for better results.
Use Apps for Accuracy:
- Rubin’s team developed the Walk Test app (not yet public) to measure cadence.
- Until then, metronome apps can help you maintain a steady rhythm and track progress.
These methods make it easier to include brisk walking in daily routines, offering a low-cost, effective way for older adults to stay healthy and independent.
Key Takeaways for Older Adults
- Start small and increase pace gradually.
- Aim for a walking cadence of around 100 steps per minute.
- Use simple tools like metronome apps to stay consistent.
Practical Advice:
Walking is an accessible, low-impact exercise with big health benefits. A slight increase in speed can make daily activities easier and improve overall well-being as you age.
Reference:
“A Smartphone Application to Measure Walking Cadence before Major Abdominal Surgery in Older Adults” by Daniel Steven Rubin et al., Digital Biomarkers, June 12, 2025.