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Walking pace reveals brain health and ageing rate
How fast you walk may indicate more than just physical fitness-it could reflect the pace at which your brain is ageing, according to recent research. Studies suggest slower gait speeds are associated with smaller brain volume, cognitive decline, and even reduced life expectancy.
Why walking speed matters
Gait speed is considered a measure of functional capacity-the ability to perform daily tasks independently. A sudden drop in walking pace may signal underlying health issues, including chronic conditions or muscle weakness, which can accelerate physical decline.
Christina Dieli-Conwright, a professor of medicine at Harvard Medical School, explains that reduced mobility often stems from prolonged inactivity, leading to weaker muscles and joint stiffness. This, in turn, can worsen overall health.
How to measure your walking speed
Two common tests assess gait speed:
- 10-meter test: Walk 5 meters to reach a normal pace, then time yourself over the next 10 meters. Divide 10 by the time taken to calculate speed.
- 4-meter test: Use 1 meter to accelerate, then time your walk over 4 meters. Divide 4 by the time to find your speed.
Fitness apps like Walkmeter, Strava, and Google Fit can also track walking speed via GPS.
Age-based walking speed averages
Research provides benchmarks for different age groups (in meters per second):
- Ages 40-49: Women: 1.39 m/s; Men: 1.43 m/s
- Ages 50-59: Women: 1.31 m/s; Men: 1.43 m/s
- Ages 60-69: Women: 1.24 m/s; Men: 1.34 m/s
- Ages 70-79: Women: 1.13 m/s; Men: 1.26 m/s
- Ages 80-89: Women: 0.94 m/s; Men: 0.97 m/s
Gait speed and life expectancy
A University of Pittsburgh study of over 34,000 adults aged 65+ found slower walkers had significantly lower survival rates. For example, 75-year-old men with the slowest gait speeds had only a 19% chance of living another decade, compared to 87% for faster walkers.
A 2009 French study also linked low walking speed in healthy adults over 65 to a threefold higher risk of cardiovascular death.
Brain structure and cognitive decline
Line Rasmussen, a senior researcher at Duke University, notes that walking relies on multiple body systems-muscles, bones, heart, lungs, and brain-working together. Slower walking may reflect broader decline in these systems.
"Walking seems like such a simple thing, but it actually relies on many different body systems working together."
Line Rasmussen, Duke University
A 2019 Duke study of 904 adults aged 45 found slower walkers showed signs of accelerated ageing, including poorer lung function, weaker grip strength, and higher blood pressure. MRI scans revealed smaller brain volume, thinner neocortex, and more white matter-indicators of cognitive deterioration.
Surprisingly, researchers could predict walking speed at age 45 based on childhood IQ, language, and motor skills tests, suggesting gait speed may reflect lifelong brain health.
Improving walking speed
Experts recommend increasing physical activity to boost gait speed. Dieli-Conwright advises:
- Taking walking breaks during sedentary work.
- Parking farther from destinations to add steps.
- Walking socially with friends or pets.
For cancer patients, structured exercise programs gradually increase walking duration and intensity to rebuild strength.
