Muscle strength, especially in your lower body and hip flexors, also affects walking speed. Read on to learn more about the various factors that play a role in walking and pace.
In general, walking speed significantly decreases as your age increases. According to research from , walking speed decreases slightly each year as you age. This averages out to a difference of 1.
Walking is a wonderful way to help prevent decline in physical function that often accompanies aging. Older adults are less likely to get the suggested amounts of weekly exercise, which can contribute to physical decline.
On average, men walk faster than women, with the speeds between the sexes being most similar when people are in their 20s. Both men and women have a walking speed that stays fairly consistent until reaching their 60s, which is when it starts to decline considerably. In general, women are less likely than men to get the recommended amount of weekly physical activity.
Your speed is determined, in part, by your fitness level. Many fitness experts consider a brisk walking pace to be steps per minute or 3 to 3. A brisk pace is relative since it refers to your level of exertion, which depends on your fitness level. In order for it to be considered a brisk pace, you need to raise your heart and breathing rate. You may feel slightly out of breath or sweaty when walking briskly. You can use an app or a speedometer to measure your speed.
Or you can measure your heart rate using a pulse monitor, fitness band, or calculator. Brisk walking counts as moderate-intensity exercise and is a terrific way to increase your physical activity. This type of exercise gets your heart rate going, makes you breathe harder and faster, and supports healthy blood flow. The Centers for Disease Control and Prevention CDC recommends that you get at least minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
The faster you walk, the better. You can work on speeding up your walking pace by working on your technique. This includes improving your posture, stride, and arm motion.
Wear comfortable athletic shoes and clothing that allows for optimum movement. Walking at a brisk pace helps to improve your overall fitness and has many health benefits. Moderate-intensity activity increases your breathing and heart rate and improves your balance and coordination.
Brisk walking keeps your heart, lungs, and circulatory system healthy. It also helps to decrease the risk of chronic diseases such as heart disease, cancer, and diabetes. Physical exercise such as walking may help to improve your memory, slow mental decline, and decrease your risk of dementia, especially when you boost your pace. Although there was a correlation between slower walking and a shorter lifespan, the study did not determine that merely walking slowly CAUSED a decline in lifespan.
It also did not determine whether working to increase your walking speed could result in better health outcomes. More research would be needed to show that someone with a slow walking speed who underwent a fitness routine and picked up the pace did better.
Still, being able to naturally walk faster is a sign of better health, and being able to maintain a brisk walk for longer is certainly good for you. Finally, the study participants were all over 65, so the results may not apply to younger people. Find it by swiping left on the main Pacer screen. To find your speed in miles per hour, start with the number 60 and divide it by the number of minutes walked because there are 60 minutes in an hour. If you walked 30 minutes, divide 60 by Then, multiply that number by the number of miles walked.
You will have walked 6 miles per hour. We find just using Pacer to track yourself to be a lot easier! If you are extra diligent and interested in calculating how many meters per second you are walking, simply divide miles per hour by 2. Therefore, walking 6 miles per hour would be 2. You can also try to gauge the speed of your walking based on the intensity.
It will be less precise, but requires less work on your end. VeryWellFit decodes it this way,. When in doubt, walk at your own pace and get as active as possible. It turns out that even light activity, or walking at very slow speeds, can also make a big difference in reducing your risk of death! If pain, tiredness or difficulty walking persists, however, make sure to get yourself checked out!
The following are some tips from PBS on how to develop a quicker walking routine. You can also try using intervals to alternate walking quickly and slowly to get more out of your workout.
This is not necessarily an indicator of a decline in health! Some factors that decrease our speed, like aging, are unavoidable. Other factors such as illness or injuries can prevent us from keeping the pace like we once did.
Conditions such as arthritis may limit your speed by making walking painful at times. Medically reviewed by Daniel Bubnis, M. Average speed by age Men vs. This figure varies based on a few factors, including: Age: Younger people tend to walk faster than older people.
Sex: Men tend to walk slightly faster than women. Overall health: Genetics, diet, and medical conditions influence your speed. Body size: Factors like limb length and body mass index BMI affect your pace.
Fitness level: When you exercise more, a faster walking speed may follow. Now here are the deets on how fast a person moves their feet. Share on Pinterest. Average speed by the numbers. Age Miles per hour 20—29 3—3. Battle of the sexes: Walking speed by sex. Age Sex Miles per hour 20—29 Female 3. Read this next. More Kettlebell: 15 Killer Benefits of Kettlebell Swings Kettlebells may look like the simplest piece of equipment in the gym, but they offer a ton of benefits for your body.
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