Just regular walking is fine, but faster is better! I would personally subscribe to this finding from my own experience.
"Walking just a bit faster could be the key to aging well. Researchers found that older adults who upped their walking pace by just 14 steps per minute significantly improved their physical abilities—even those who were already frail. A new, user-friendly smartphone app helps measure walking cadence more accurately than typical devices, making this science-backed health strategy easy to adopt. By shifting from a casual stroll to a brisker walk, older adults can stay active, independent, and energized in daily life."
"... The study’s results showed clear benefits: those who increased their cadence by at least 14 steps per minute above their usual pace (to roughly 100 steps per minute) experienced substantial improvements in their functional capacity, demonstrated by their ability to walk longer distances in a standardized test. ..."
From the abstract:
"Walking cadence has been suggested as a measure of activity intensity; however, it remains uncertain if prefrail and frail older adults can increase their walking cadence and if doing so leads to improvements in functional capacity. We aimed to determine if cadence can be increased and if this leads to improvement in functional capacity in prefrail and frail older adults.
We performed a secondary data analysis of a walking intervention in prefrail and frail older adults living in retirement communities. Patients were randomized to Casual Speed Walking (CSW) and High-Intensity Walking (HIW) groups.
Our primary outcome was improvement in 6-minute walk test distance above the minimally clinical important difference. We performed linear and logistic mixed-effects regressions to analyze our aims. 102 participants were included in the final analysis with 56 in the CSW group and 46 in the HIW group.
Participants in the HIW group increased their walking cadence as compared to the CSW group during the intervention (HIW 100[88, 111] steps/min vs. CSW 77[65, 86] steps/min; P < 0.001).
Participants that increased their walking cadence demonstrated an increased odds of improvement in their 6-minute walk test minimum clinically important difference (OR: 0.11, 95% CI: 0.033, 0.18; p = 0.005). Older adults can increase their walking cadence and walking cadence can serve as a surrogate measure of activity intensity during walking interventions. An increase of 14 steps/minute from their comfortable walking cadence increased the odds of improvement in 6-minute walk test minimum clinically important difference."
Walking slightly faster could help older adults stay fit (original news release)
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