Walking is frequently cited as one of the finest types of exercise for maintaining mobility and activity as we age or heal from injuries. However, can walking more quickly genuinely increase mobility, or is it merely a way to log daily steps?
Why Is Walking Speed Important?
There are more benefits to walking more quickly than merely burning more calories or getting to your fitness objectives faster. According to research, your general mobility and health are closely correlated with how quickly you walk. Walking speed is actually a clinical indicator that many geriatric experts and physical therapists use to forecast a person’s functional ability, danger of falls, and even life expectancy.
Brisk walkers typically maintain improved muscular strength, joint flexibility, and balance, all of which support long-term mobility, per a 2021 study published in the journal Gait & Posture.
How Increasing Walking Speed Can Help With Mobility
1. Makes joints and muscles stronger
Compared to a calm, leisurely walk, walking quicker causes your leg muscles, glutes, and core to contract more intensely. Important muscles that maintain posture, balance, and mobility are strengthened as a result of this greater activity.
2. Enhances Cardiovascular Health
Walking quickly increases your heart rate, which improves blood flow to your joints and muscles. Over time, improved circulation can keep your body more supple and less rigid.
3. Improves Coordination and Balance
Naturally, walking more quickly calls for improved balance, rhythm, and coordination. The chance of tripping or falling can be decreased by training your body to handle quicker speeds, which is particularly crucial as you get older.
4. Expands the Range of Motion
Walking faster quickly promotes greater joint movement and a wider stride length, which helps maintain ankle, knee, and hip flexibility.
5. Increases Mental Vigilance
According to studies, walking more quickly also activates the brain, enhancing cognitive abilities linked to spatial awareness and movement planning—two critical skills for safe mobility.
Is It Usually Better to Walk Faster?
Although there are obvious advantages to walking more quickly, not everyone can profit from it at every level. Experts advise increasing your pace gradually if you have chronic pain, musculoskeletal problems, or balance challenges. Injuries such as joint tension or muscle strains can result from overstraining.
Increase your speed gradually after starting out slowly. Use the “talk test,” a straightforward rule that states that you should be able to carry on a conversation without gasping while walking quickly.
Ways to Safely Quicken Your Steps
Warm Up First: To start, walk gently for five to ten minutes to relax your muscles.
Pay Attention to Form: Do not overstride, swing your arms naturally, and maintain an upright stance.
Instead of attempting to take enormous strides, try taking shorter, faster steps. This will be more efficient and safer for your joints.
Practice Intervals: To increase your speed and endurance, alternate between walking at a regular pace and at a faster pace.
Pay Attention to Your Body: If you experience pain, lightheadedness, or excessive dyspnea, stop.
Bottomline
Indeed, walking more quickly can increase mobility, but speed is not the only goal. Strengthening muscles, improving balance, and preserving joint health are the objectives of challenging your body in a sustainable and safe manner. Most people can stay active and independent for longer by incorporating faster-paced walking into their regular routines, especially older persons or those recuperating from periods of inactivity.