Fast walking is associated with a longer lifespan

The analysis was based on data from more than 4,000 British civil servants who participated in a research project launched in the late 1980s. At the time of the study, they were on average about 69 years old. Every four to five years, the participants underwent clinical examinations, and in 2012–2013, their walking speed was measured and they were given a device that tracks their step frequency during walks.

The results showed that a higher walking speed was associated with a 23% reduction in the risk of death over the follow—up period, and a 17% reduction in walking frequency.

Why can brisk walking be linked to longevity? There are many reasons, the authors say. A brisk pace may indicate that a person lives “with fewer chronic diseases and that existing diseases are better controlled,” they note.

However, when health deteriorates, “walking speed may be one of the first functional characteristics that decreases.” A faster gait is likely associated with better health, and as it is lost, the risk of falls, physical frailty, and cognitive decline increases, ultimately leading to higher morbidity and mortality.

For those who want to walk faster, researchers advise starting at a comfortable pace and gradually increasing the number of steps per minute. “Short steps are likely safer in terms of the risk of tripping,” they add. It’s important to pay attention to posture: stand straight, straighten your shoulders, avoid tensing up, and move your arms while walking.

And you don’t necessarily have to chase the 10,000 steps a day that everyone mentions. “The advice is to start with what you have: track your current number of steps for a few days. Increase it to 5,000–6,000, then try to reach 7,000–8,000 a day,” the authors advise. “If you have the time, opportunity, and strength to reach 10,000, that’s great.” But the range of 7,000–8,000 is exactly what you should be striving for.