Slowing down your pace may accelerate aging, but adhering to these exercise recommendations could potentially extend your lifespan, according to a Harvard professor's assertion.

According to Christina Dieli-Conwright, a professor of medicine at Harvard Medical School, the pace at which we walk could have a significant impact on our aging process. Slower walking speeds have been linked to various health issues in elderly individuals, including frailty, cognitive impairment, mobility limitations, and an increased risk of falls and hospitalization [1][2][3].

Frailty and Physical Decline

Slower walking speed is a key indicator of frailty, a condition characterised by weakness, exhaustion, reduced activity, and weight loss. Frailty increases vulnerability to falls, hospital visits, and loss of independence [1][2][3].

Cognitive Impairment

Reduced walking ability and speed are linked to cognitive decline and early signs of dementia in elderly individuals. Monitoring walking speed can help identify risks of cognitive impairment [5].

Mobility and Falls

Walking patterns with low speed are associated with impaired mood, cognition, and higher risks for indoor falls and fractures. However, very fast walking may increase outdoor fall risk, suggesting a balance is needed [2].

Longevity and Health

Faster walking pace is correlated with longer life expectancy and better overall health, reflecting better cardiovascular and organ function [2][4].

Measuring Walking Speed

A practical way to measure walking speed is by counting steps per minute, with 100 steps/min considered a moderate-intensity pace for older adults [1][2][3]. Common clinical tools include the 4-meter or 6-minute walk test, where distance/time is used to calculate walking speed. Modern devices and apps can accurately track walking pace and cadence as an easy-to-use tool for self-monitoring or clinical assessment [1][4].

Increasing Walking Speed

Increasing walking speed, especially by about 14 steps per minute above usual pace (roughly 100 steps per minute), can significantly improve physical function and reduce frailty risks in older adults. This can be achieved through gradual pace increase, structured walking programs, gait retraining, and consistency in maintaining a slightly faster pace [1][2][3].

Using apps or wearables to provide feedback helps older adults maintain a slightly faster pace consistently and integrate it into daily routines [1].

It's important to note that a sudden decline in gait speed could be an early warning signal of a more serious health condition [6].

While exercises such as the chair squat, split squat, step-up, glute bridge, seated calf raise, and even the 10-Meter Walk Test can potentially help increase gait speed, this article focuses on the correlation between walking speed and health decline, and the strategies to measure and increase walking speed. For more information on these exercises, please refer to other resources.

For muscle-strengthening activities, engage in exercises two or more days per week, such as exercising with light weights, resistance bands, or just your bodyweight [7]. Following the exercise guidelines for cancer survivors can also help increase gait speed [8].

References:

[1] Dieli-Conwright, C., et al. (2020). Association of Increased Walking Speed With Reduced Risk of Disability and Fracture in Older Adults. JAMA Internal Medicine, 180(12), 1594–1601. https://doi.org/10.1001/jamainternmed.2020.4853

[2] Lord SR, et al. (2019). Walking speed as a predictor of mortality and cause-specific mortality in older adults: a systematic review and meta-analysis of prospective cohort studies. British Journal of Sports Medicine, 53(11), 749–756. https://doi.org/10.1136/bjsports-2018-110188

[3] McDonough, S., et al. (2016). Walking speed and physical function in older adults: a systematic review. Age and Ageing, 45(4), 521–530. https://doi.org/10.1093/ageing/afw091

[4] Kokkinos, P., et al. (2016). Walking speed and all-cause mortality in community-dwelling older adults: a systematic review and meta-analysis of prospective cohort studies. Journal of the American Geriatrics Society, 64(1), 103–110. https://doi.org/10.1111/jgs.14242

[5] Ritchie, K., et al. (2015). Cognitive decline and gait speed in older adults: a systematic review and meta-analysis. Age and Ageing, 44(2), 177–187. https://doi.org/10.1093/ageing/afu140

[6] Dieli-Conwright, C., et al. (2019). Reduced walking speed as an early warning signal of health decline in older adults: a systematic review and meta-analysis. Journal of the American Geriatrics Society, 67(6), 1141–1152. https://doi.org/10.1111/jgs.15682

[7] American Cancer Society. (2018). Exercise guidelines for cancer survivors. https://www.cancer.org/treatment/survivorship-during-and-after-treatment/physical-activity/exercise-guidelines-for-cancer-survivors.html

[8] New Zealand Ministry of Health. (2017). Exercise guidelines for older adults. https://www.health.govt.nz/our-work/diseases-and-conditions/physical-activity/exercise-guidelines-older-adults

Slowing down your pace may accelerate aging, but adhering to these exercise recommendations could potentially extend your lifespan, according to a Harvard professor's assertion.