Walking Speed and Aging: Why It Matters More Than You Think

Image by nensuria on Freepik 

I was visiting my cousin in Los Angeles in early July. He’s more than 30 years younger than me, and as we walked to the beach from his apartment, I noticed something subtle but clear: I was walking slower than him.

It wasn’t drastic. He wasn’t racing. But the gap was there.

Sure, I had some lingering Achilles tendonitis and my left knee is still recovering from a meniscus tear. But that wasn’t really it. What struck me more was how common this has become — how often I find myself stuck behind slower walkers at the supermarket, on the streets, on the seawall… pretty much anywhere.

So I started asking: Is this just what happens with age? Do we inevitably slow down? Or do we just stop trying?

Why Walking Speed Matters

Is walking speed really a biomarker of aging? At first, I was skeptical. But then I dug into the science. And it turns out, yes — walking speed is strongly associated with mortality, cognitive function, and mobility. It’s now referred to by researchers as a “functional vital sign.” (See the Notes section for the research.)

The shocking part? It doesn’t take much slowing to signal a problem. In some studies, a difference of just 0.1 meters per second in gait speed was associated with differences in life expectancy.

What Slows Us Down?

It’s easy to blame aging — and part of it is biology. But walking speed is influenced by much more:

• Loss of leg strength and power

• Reduced joint mobility or pain (knees, hips, ankles)

• Poor posture and balance

• Fear of falling

• A more subtle one: mindset and effort — not pushing off the ground, not striding with intent

The dangerous part is that this slowdown often creeps in. You don’t notice it. You just adapt. You take shorter strides, pause more, avoid stairs, cut corners. Until one day, it’s hard to get up the curb — let alone hike, travel, or dance.

How to Improve Your Walking Speed

This doesn’t mean power-walking your way through life. But it does mean reclaiming your stride with intention. Here’s how:

1. Strengthen your legs

Especially the glutes, hamstrings, quads, and calves. Think step-ups, lunges, squats (even chair squats), and resistance band work.

2. Add power and push-off drills

Try walking drills like:

• Exaggerated strides for 20 steps

• Walking uphill or on an incline treadmill

• “Toe-off drills” to re-engage your push phase

3. Work on mobility and posture

• Stretch your hip flexors, ankles, and hamstrings

• Practice walking tall — eyes up, shoulders back, arms swinging

4. Change your mindset

No better place to practice lengthening your stride than on the trails.

Take a “pace check” once a week. Walk with a friend who’s a bit faster. Walk like you're trying to catch a bus — not to stress yourself, but to retrain your baseline.

A Quick Test: What’s Your Walking Speed?

Here’s how to measure your own gait speed:

1. Measure out 4 meters (13 feet).

2. From a standing start, walk at your normal pace past the finish line.

3. Time just the middle 4 meters (don’t include the startup).

4. Divide 4 by your time in seconds. (e.g. 4 ÷ 4.5 = 0.89 m/s)

Then compare below:

 Walking Speed Norms by Age (usual pace)

Age Group	Average Speed (m/s)	Interpretation
60–69	1.2 – 1.34	Healthy/fit
70–79	1.1 – 1.26	Healthy/fit
80–89	0.9 – 1.1	Slower, but may still be functional
< 0.8 m/s	—	Increased risk: frailty, hospitalization, falls

Source: Bohannon RW. Comfortable and maximum walking speed of adults aged 20—79: reference values and determinants. J Geriatr Phys Ther, 1997.

A Call to Action: Pick Up the Pace

Most people obsess over step counts, but neglect the more telling metric: pace. Walking 8,000 steps slowly isn't the same as moving with intention, energy, and strength.

So here’s the challenge:

• Measure your pace this week.

• Then train for pace, not just distance. It’s one of the easiest, most powerful ways to protect your healthspan.

Want help figuring out where you stand? The FutureFitYou Dashboard assesses where you stand based on age and gender for strength, mobility, and stability. Because longevity isn’t about living longer — it’s about moving better, longer.

Take our Fitness Quiz Now.