Once dismissed as simply being fit, impatient, naturally energetic - or that person who always marches ahead of everyone else - a brisk walking pace is now recognised as a major indicator of brain health and longevity.
Dubbed ‘super movers,’ this fast-paced group has drawn researcher interest for years. However, a recent study published in Neurology builds on compelling new evidence: people in their 80s whose walking speed matches someone in their 50s experience slower ageing and overall better health.
Defined as individuals who walk significantly faster than the average for their age group, ‘super movers’ do not just enjoy greater longevity - they're 48% less likely to experience cognitive decline, giving brand-new meaning to putting a spring in your step.
Speeding up the science
Complaining about slow walkers is nothing new, and medical science has recognised the link between an abnormal gait and higher risk of cognitive impairment for decades, often signalling changes years before noticeable decline sets in.
But this new study - following nearly 5,000 older men and women - found that 'super movers' maintain sharper cognitive function for longer. Even when signs of decline did appear, the condition progressed at a noticeably slower rate.
© Getty ImagesSo what does this mean for those who prefer a more leisurely-paced amble? Is this purely a case of cause and effect - are fast walkers simply fitter, or could deliberately picking up your stride actually extend your life?
We spoke with Joanna Hall, Sports Scientist and Founder of the WalkActive Method, to unpack what your gait speed really means for healthy ageing.
Why does being a 'fast walker' indicate healthy ageing?
"I like to think of walking speed almost as a dashboard for the body. It isn't measuring one isolated component of fitness; it reflects lots of different systems working together at the same time.
"When you're walking, your brain is processing your surroundings and coordinating your movement, your cardiovascular system is supplying the energy, your muscles are generating and controlling force, your balance systems are keeping you upright and your joints need sufficient mobility to allow you to move effectively.
"When you increase your pace, the demands on those systems increase too. That's what makes gait speed such an interesting measure of healthy aging. It’s not just about how fast you move. It can be a window into how capable your whole body is."
"Walking pace can be a window into how capable your whole body is"
Is walking speed inherently protective, or simply a marker of better health?
"This is probably the most important distinction to make. We cannot take these studies and say that if somebody deliberately increases their walking speed, they'll automatically reduce their risk of dementia or live longer. That's not what the research proves.
"It may well be that people who retain a faster natural walking pace are able to do so because their cardiovascular system, muscles, balance, coordination and brain are aging particularly well. Their walking speed is therefore partly an outward expression of what's happening underneath. Strength, cardiovascular fitness, balance, coordination, mobility and movement technique are all things we can influence. So I wouldn't encourage somebody to chase speed as an isolated goal; I'd encourage them to build the physical foundations that allow pace to develop naturally and safely. Speed can be an outcome of capability rather than something we simply force."
© Getty ImagesHow do we know how fast we're walking? Do we all need to invest in trackers?
"In the research, gait speed can be measured very precisely. There is also good evidence around cadence – the number of steps we take per minute – and around 100 steps per minute is often used as a useful general benchmark associated with moderate-intensity walking in healthy adults.
"But it is a guide rather than a magic number, and individual age, fitness, health and physical capability all matter. For most people, I think there's a much more accessible test: can you comfortably change gear when life asks for it?
"I really don't want walking speed to become the new 10,000 steps, where everybody suddenly feels they have another number they have to achieve"
For example, you might be catching a train, climbing a hill or crossing a road safely. It's not a clinical measurement, but it's a useful way to think about physical capability. And you don't need an expensive tracker to start becoming aware of that.”
Can someone improve their walking speed through training?
"Age and health clearly influence walking speed, but I don't think we should simply accept that getting older automatically means becoming slower and less capable.
"There are many trainable components involved in walking, but rather than simply telling someone to 'walk faster' I would start by looking at how they are walking.
"If those foundations aren't working particularly well, simply increasing speed doesn't fix them. You can end up taking movement patterns that aren't serving you particularly well and simply performing them faster, potentially increasing the demands on areas of the body that are already compensating."
What might explain the link between walking speed and brain health?
"I find this part of the research particularly exciting because we tend to think of walking as a very simple physical activity, when neurologically it's actually incredibly sophisticated.
"Your brain is involved in every single step you take. As you walk, it's continually processing visual information, your position in space, where your feet are landing, your balance, changes in the surface underneath you, your speed, and what's happening around you. At the same time, it is coordinating the muscles and movement patterns required to keep you moving forwards. That doesn't mean that walking faster is a magic shield against dementia, and I think it would be irresponsible to present it that way. But the association is fascinating.
"The way we walk may provide a remarkably simple window into how well our brain and body are ageing together."
How often should you walk quickly?
"I don't think this should become an argument about whether volume or intensity ‘wins’. We need both. Regular movement matters. Reducing sedentary time matters. Accumulating activity across the week matters. And appropriate intensity matters too.
"Rather than always asking ‘How can I do more?’, ask 'How can I get more from some of the walking I'm already doing?' That might mean improving your technique. It might mean consciously changing your pace for periods of the walk. It could mean improving your rhythm, posture or the contribution from the rest of your body. We shouldn't replace step count with speed. We should broaden the conversation beyond step count. Most people count their steps. I want them to think about how to make those steps count.”
Is there a difference between brisk walking for exercise and simply having a naturally fast walking pace?
"Yes, and the distinction is really important. When you deliberately go for a brisk walk, you're consciously increasing the intensity of your activity. You're using walking as exercise and challenging your body for a defined period. A naturally strong habitual walking pace tells us something slightly different. If someone comfortably moves at pace as part of everyday life, that may reflect the physical capacity they have available to them. For healthy ageing, I think both are valuable."
© Getty ImagesHow to start walking faster: easy steps
"If someone reads about the ‘super movers’ and thinks, 'Right, I need to start walking faster', I'd encourage them to approach it slightly differently," says Joanna. "Instead, start with your posture. Before you increase your pace, make sure you're not simply leaning forwards and rushing. Think about moving tall and creating space through the body.
Then, once you're comfortable with your technique, start experimenting with pace.” The key, according to Joanna, is introducing short periods where you consciously 'change gear' during a walk before returning to your comfortable pace. In short, the goal isn’t to start speedmaxxing your walk, it's to maintain and develop your walking capability over months, years, and ultimately decades.
