Walking Speed: A Simple Test for Brain Age and Overall Health

Could the speed at which you walk offer surprising insights into the health of your brain and body? Research indicates that this simple, everyday activity is far more than just a way to get around – it could be a powerful predictor of how quickly you’re aging, both physically and cognitively.

Your gait speed, or the pace of your walk, isn’t just a measure of mobility; it’s increasingly recognized as a vital sign. Studies have shown that how quickly you walk from point A to point B can reveal crucial information about your internal health and even predict your risk of hospitalization, heart attack, or a shorter lifespan. More specifically, it can offer a glimpse into your brain’s rate of aging.

Why Walking Speed Matters for Your Health

Think of walking as a complex process that requires the coordinated effort of multiple body systems: your muscles and bones for movement, your eyes for navigation, your heart and lungs for oxygen, and your brain and nerves to synchronize it all. When one or more of these systems begins to slow or decline, it can manifest as a slower walking pace.

While it’s natural for walking speed to decrease slightly with age, a sudden or significant drop can signal underlying health issues. Experts suggest that a decline in normal walking pace is often associated with chronic conditions, reduced physical activity, or a decrease in muscle strength and joint mobility.

Beyond identifying potential health problems, walking speed is also used to assess functional capacity – a person’s ability to perform daily tasks independently – and predict recovery prospects after events like a stroke.

The Surprising Link to Brain Aging

One of the most compelling findings is the strong association between walking speed and cognitive health, particularly the rate at which the brain ages. This link isn’t limited to older adults; groundbreaking research suggests it holds true across the lifespan.

A notable 2019 study from Duke University, part of a long-term project following individuals since birth, examined 904 participants at age 45. Researchers were surprised by the wide variation in walking speed among people of the same age. They found that individuals with slower gait speeds at 45 showed multiple markers of “accelerated aging” throughout their bodies, including poorer lung, tooth, and immune system health. They also exhibited higher risks for cardiovascular issues, with elevated blood pressure and cholesterol, lower cardiorespiratory fitness, weaker grip strength, and difficulty performing simple physical tasks like rising from a chair.

Even more significantly, the study revealed that these slower walkers also showed signs of advanced cognitive aging. They tended to score lower on overall IQ tests and performed worse on tests measuring memory, processing speed, and reasoning abilities. MRI scans confirmed structural differences in their brains, showing smaller overall brain volume, a thinner neocortex (critical for higher-level thinking), and more white matter lesions, which are typically associated with aging and cognitive decline. Intriguingly, even external signs like facial aging were rated as faster in the slow walkers.

The study also found that walking speed at age 45 could be predicted based on cognitive abilities tested as early as age three, suggesting that gait speed may reflect lifelong brain health trajectories rather than just current aging status.

Research on older adults reinforces the predictive power of gait speed. A large study pooling data from over 34,000 adults aged 65+ found that walking speed was a significant predictor of lifespan. For example, 75-year-old men with the slowest walking speeds had a drastically lower chance of surviving another 10 years compared to those with the fastest speeds. Even among healthy older adults, slower walkers face a significantly higher risk of death from cardiovascular disease.

How to Measure Your Walking Speed

Curious about your own walking speed? You can measure it at home with a stopwatch and a tape measure. Two common methods exist:

The 10-Meter Walk Test (Best for outdoors/space):
1. Measure out a 5-meter starting zone.
2. Measure a 10-meter test zone immediately following the starting zone.
3. Walk through the 5-meter zone at your normal pace to build up speed.
4. Start the stopwatch as you enter the 10-meter zone.
5. Stop the stopwatch as you exit the 10-meter zone.
6. Calculate your speed: Divide 10 meters by the time (in seconds) it took to walk the 10 meters.

The 4-Meter Walk Test (Good for indoors/limited space):
1. Measure out a 1-meter starting zone.
2. Measure a 4-meter test zone immediately following the starting zone.
3. Walk through the 1-meter zone at your normal pace.
4. Start the stopwatch as you enter the 4-meter zone.
5. Stop the stopwatch as you exit the 4-meter zone.
6. Calculate your speed: Divide 4 meters by the time (in seconds) it took to walk the 4 meters.

Alternatively, many fitness apps (like Walkmeter, MapMyWalk, Strava, Google Fit) use GPS to track distance and time, providing an easy way to calculate your speed during regular walks.

Comparing Your Speed (Average Ranges)

Here are some average walking speeds by age and gender for context. Remember, these are just averages, and individual variation is normal. What’s often more telling than a single number is how your speed might change over time.

40-49 Years: Women: ~1.39 m/s (4.6 ft/s); Men: ~1.43 m/s (4.7 ft/s)
50-59 Years: Women: ~1.31 m/s (4.3 ft/s); Men: ~1.43 m/s (4.7 ft/s)
60-69 Years: Women: ~1.24 m/s (4.1 ft/s); Men: ~1.43 m/s (4.7 ft/s)
70-79 Years: Women: ~1.13 m/s (3.7 ft/s); Men: ~1.26 m/s (4.16 ft/s)
80-89 Years: Women: ~0.94 m/s (3.1 ft/s); Men: ~0.97 m/s (3.2 ft/s)

Note: Average speeds generally decrease with age.

Engaging in physical activity also contributes to building cognitive reserve. This refers to the brain’s ability to function effectively even in the presence of age-related changes or underlying pathology. Think of it as building resilience that helps the brain cope better as it ages.

Increase Duration and Intensity: Gradually extend the length of your walks and try to incorporate periods of brisker walking. Consistency is key.
Find Opportunities to Move: Park further away, take the stairs, walk short distances instead of driving, walk socially with friends, or take a pet to the park.
Break Up Sedentary Time: If you have a job or lifestyle that involves a lot of sitting, make a conscious effort to take short walking breaks throughout the day, even just a few minutes. Interrupting sitting time is vital.

Beyond just walking speed, adopting a holistic approach to brain health involves addressing other modifiable factors identified by research:

Stay Physically Active: Aim for recommended guidelines (e.g., 150 minutes of moderate aerobic activity per week).
Engage in Challenging Cognitive Activities: Keep your brain stimulated by learning new things, taking up hobbies that require mental effort, or doing puzzles.
Prioritize Social Engagement: Maintain a strong social network; interacting with others is highly stimulating for the brain.
Manage Mental Health: Address stress, anxiety, and depression, as these can negatively impact cognitive function over time.
Protect Your Brain: Take steps to prevent head injuries, such as wearing helmets when appropriate and minimizing fall risks at home.
Maintain Cardiovascular Health: Work with your doctor to manage blood pressure, cholesterol, and blood sugar levels.

In conclusion, your walking speed is a surprisingly informative health indicator, offering valuable clues about your brain’s aging rate and overall physical well-being. While a slower pace might serve as a wake-up call, the power lies in knowing that proactive steps – particularly increasing physical activity like walking and adopting other healthy habits – can significantly impact your trajectory and support lifelong brain health. It’s a simple test with profound implications, encouraging us all to keep moving.

References

1. www.bbc.com
2. en.as.com
3. www.everydayhealth.com
4. <a href="https://greatergood.berkeley.edu/article/item/canyourbrainactivityrevealyouremotions”>greatergood.berkeley.edu
5. www.ohio.edu