Walking Speed and Health: Why Your Pace Matters
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Have you ever thought about how fast you walk? It turns out, your usual walking pace could say a lot about your health. A recent large study from the UK Biobank found that people who walk faster tend to live longer than those who walk slowly. Even better, just being aware of your pace and trying to improve it can make a difference.
What Is Self-Reported Walking Pace?
In the study, participants were asked a simple question: “How would you describe your usual walking pace?” They could choose from slow, steady or average, and brisk. This self-reported pace was then compared with physical activity data from wearable devices and health outcomes over time.
The results showed that walking pace is a good clue to your overall physical fitness and risk of early death, even if you don’t use fancy gadgets.
What Did the Study Find?
Researchers looked at nearly 94,000 people aged 40 to 69. They found that:
- People who said they walked slowly had the highest risk of dying during the follow-up period.
- Those who walked at a steady pace had a 46% lower risk of death.
- Brisk walkers had a 58% lower risk compared to slow walkers.
- Even among people who were otherwise inactive, just walking faster was linked with a longer life.
The lowest risk of death was seen in brisk walkers who were also highly active according to their fitness trackers.
Why Does Walking Speed Matter?
Walking faster uses more energy, strengthens the heart, and improves breathing. It also means your body is likely more fit. Walking briskly is considered a form of moderate to vigorous physical activity, which is exactly what health experts recommend doing for at least 150 minutes each week.
What makes self-reported walking pace useful is that it captures how you feel about your activity. It combines how hard you think you’re working with how much you’re actually doing, which tells doctors a lot about your overall condition.
What Can You Do With This Information?
The good news is that you don’t need a gym or personal trainer. Just improving your walking pace can help. Here’s what you can aim for based on how you walk today:
- If you’re a slow walker: Try to add more walking time during your day. Don’t worry about speed at first. Just walk more.
- If you’re a steady walker: You’re on the right track. Try increasing your speed during part of your walk to push your heart a bit more.
- If you’re a brisk walker: Great job. Now try to do it for longer periods each week to reach or go beyond the 150-minute mark.
Is Walking Pace Enough?
Not entirely. Walking pace is just one part of the puzzle. It works best when combined with other measures, like total activity time. But it’s a quick and easy tool anyone can use to check their health. If you find it hard to increase your pace or feel very tired while walking, it’s a good idea to talk to a doctor.
Final Thoughts
Something as simple as how fast you walk could help predict your future health. You don’t need fancy equipment. Just pay attention to your pace. Aim to walk a little faster and a little longer each week. It might be one of the simplest and most powerful things you can do for your health.
So the next time you head out, ask yourself: can I walk just a little bit faster today? Your body might thank you in the years to come.