Boosting your walking pace may enhance your mobility level
In the quest to maintain and improve health as we age, a simple yet effective solution has been gaining attention: increasing walking cadence. This approach, backed by extensive research, can offer numerous benefits to older adults, helping them lead more active and independent lives.
To enhance walking cadence, experts suggest using rhythmic auditory cues such as a metronome app or music with a strong beat. By timing your usual walking pace for 30 minutes and gradually increasing the pace by 5 to 10 steps per minute increments, you can effectively boost your step rate.
In addition to increasing cadence, practicing controlled breathing techniques, like nasal breathing, can support endurance and mobility improvements during walking.
Aiming for about 100 steps per minute for moderate-intensity walking is ideal, as research shows this maximizes health benefits. More vigorous walking can be achieved at cadences closer to 130 steps per minute. Consistent practice and building up to walking 6,000-8,000 steps per day at a brisk cadence can lead to better health outcomes and slow physical decline associated with aging.
The benefits of increasing walking cadence are significant for older adults. Improved mobility and endurance, reduced frailty risk, lower risks of heart rhythm abnormalities, and decreased chronic pain symptoms are just a few of the potential advantages.
Walking at a faster pace compensates for age-related decreases in stride length, thereby mitigating frailty and maintaining walking speed and stability. Moreover, programs involving wearable devices to assist walking cadence have shown improvements in muscle function and body composition, counteracting sarcopenia (muscle loss common in aging).
Raising cadence while maintaining stride length also helps older adults walk more efficiently, reducing energy costs and improving gait symmetry, which lowers fall risk.
In summary, increasing walking cadence to about 100 steps per minute or slightly above, using tools like metronomes or rhythmic cues, and coupling this with consistent walking for 6,000-8,000 steps daily can enhance physical function, reduce frailty, and improve cardiovascular and musculoskeletal health in older adults. This simple strategy is both practical and evidence-backed for boosting mobility and quality of life in aging populations.
For those looking to ease into a healthy routine, CNN's Fitness, But Better newsletter series offers guidance and expert advice. Gradually increasing walking pace by five or 10 steps per minute is suggested for improving walking cadence. Conscious breathing, such as nasal breathing, can potentially lower blood pressure and improve heart rate variability.
Regular walking exercises can potentially improve strength, combat frailty, and promote healthy aging. Practicing conscious breathing can help prevent the development of hypertension. Maintaining good form while walking, including standing tall, swinging arms, and coordinating arm swing with foot movement, can prevent backaches and improve balance.
Prefrailty, a period before frailty where older adults may experience higher risks of physical impairment, cognitive decline, nutritional deficiencies, and socioeconomic disadvantages, can be addressed through regular walking and increased walking cadence.
Active older adults were found to be 28% less likely to become disabled and were able to perform day-to-day tasks with little to no assistance, according to a 2020 study. The study, a secondary data analysis of a primary trial that looked at walking intervention in retirement communities and took place over 36 weeks, underscores the importance of regular walking and increased walking cadence for older adults.
Walking is a full-body movement, involving the arms as well as the legs. The arm swing is a crucial part of the mechanics of walking, and should be coordinated with foot movement.
In conclusion, increasing walking cadence is a practical and evidence-backed strategy for improving mobility, reducing frailty, and promoting overall health in older adults. By incorporating tools like metronomes, conscious breathing, and consistent walking into daily routines, older adults can reap the numerous benefits of this simple yet effective approach.
Engaging in regular walking exercises, especially with an increased walking cadence, can contribute to health-and-wellness benefits in older adults. This practice, supported by science, can help reduce the risk of chronic conditions like heart rhythm abnormalities and decreased physical mobility. To enhance walking cadence, fitness-and-exercise experts suggest using rhythmic auditory cues such as metronomes or music with a strong beat.
