By Gabe Sanders PhD, NSCA-CSCS
Walking is a great physical activity and it is also the most common form of physiological stress that you place on your body day in and day out. Simply put, as we age we need to walk and stay in motion in order to keep our independence. Reducing the amount or distance that you walk on a daily basis can have a significant impact on your health and functional fitness overtime.
Functional fitness refers to your ability to engage in basic activities such as standing up out of a chair and walking around. Functional fitness also refers to your muscular flexibility and if you can walk without taking breaks or being out of breath.
Walking speed is associated with functional fitness
A newly researched factor that is associated with your functional fitness is your walking speed! A recent study found that the velocity or speed at which you walk is positively related to your functional fitness level. These results indicate that people who can naturally walk faster will have better functional fitness and can move around more efficiently. So be mindful of how fast you walk around and make safe attempts to move a little faster.
Your goal, regardless of your age, is to make a reasonable attempt to move at a slightly faster pace than normal. Being mindful of your walking pace is the best way to begin walking faster. Whether you are walking with friends and family or taking your pet for a daily walk, safe and small increases in your walking speed each and every day might help improve your functional fitness and help you feel more youthful.
There's no magical or set speed
So remember, there is no magical or set speed that you should walk at in order to improve your fitness! Your number one priority is to be aware of your walking speed and try to move slightly faster on a consistent basis.
One last tip when you are working on walking faster is to pump your arms because when your arms move faster your legs will follow. As always, stay safe and keep working on being more physically active!
*For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
**Consult with a physician and/or medical healthcare provider before starting any exercise regimen
**Go to our Resources page- For the most recommended tools you need to succeed on your healthy living journey!!
Article’s Resources
Gray M, Paulson S, Powers M. Maximal, Not Habitual, Walking Velocity is More Highly Correlated to Functional Fitness of Community-Dwelling Older Adults. Journal of Aging and Physical Activity. 2016, 24(2): 305-310.