Aging might be thought of as something that only applies to middle-aged or elderly individuals, but our aging process begins in our late twenties. Once aging begins, it is independent of age and varies slightly from person to person. One of the signals that can indicate aging is ‘walking speed.’ As we age, our strides become shorter, and our pace slows down, which is fascinating. Let’s explore the relationship between aging and walking speed.
What if your walking speed has noticeably slowed down?
If your walking speed is slower than what you’re used to, your aging process might be advancing faster than you think, and it could be a physical and neurological sign of aging. Slow walking is associated with a rapid decline in physical function, and slow walkers may have changes in brain structure that accelerate aging. Walking speed is a key indicator of elderly health, helping us gauge muscle loss and the degree of aging.
The faster you walk, the lower your risk of dementia?
Walking might seem simple, but it requires the function and interaction of multiple systems, such as the bones, heart, and lungs. If your walking speed decreases, aging intensifies, and organ function can decline. This is why you should pay attention to your walking speed.
Is muscle loss a natural phenomenon?
Muscle loss was once considered a natural part of aging, but now it is classified and managed as a disease. The average walking speed of men over 50 in their daily lives is 1.23 kilometers per hour (0.77 miles per hour), and it slows down as they age. However, if they lose muscle, their walking speed can be much slower than those without it. Nowadays, wearable devices like smartwatches can accurately measure walking speed, making it easier for users to recognize the need for treatment related to muscle loss.
Regularly check your walking posture
You can correct your gait while walking. Stand up straight, pull your chin in slightly, and look forward. Keep your shoulders and arms relaxed, and control your lower abdomen and buttocks so they don’t stick out. Walk so that your heel touches the ground first, followed by the rest of your foot and then the front part of your foot. At this time, it’s good to increase your stride and speed up your walking pace consciously.
Correcting your walking posture is as important as speed
One of the bad habits that’s as detrimental as slow walking is walking hunched over. If you continue to walk with your head bowed, your back can bend quickly, putting strain on your back and waist and disrupting your body’s balance. Make a conscious effort to keep your neck and spine straight; stretching that bends your neck and waist backward is also beneficial.
Strengthen your muscles
To prevent geriatric syndrome, it’s effective to make muscle exercise a habit. Many people may feel it’s hard because their legs and waist are already weak or they haven’t done muscle exercise until now. But these people should start exercising now. If your lower body lacks strength, you can’t walk energetically, and the effect of walking exercise decreases. Along with protein intake, efforts to strengthen leg muscles through uphill walking, stair climbing, etc., are necessary.
Walking, the cure-all
Walking for over 30 minutes a day reduces the probability of heart disease and the incidence of stroke. It also burns body fat, providing the same effect as other exercises for people looking to lose weight, and it’s effective in preventing diabetes, degenerative arthritis, and aging. Especially for people with diabetes, walking has about twice the therapeutic effect compared to prescription drugs. There are also research results that adult diabetes patients who regularly walk live longer and have a lower incidence of heart disease, which diabetes patients are prone to, compared to those who don’t.
No set time is needed; aim for at least 30 minutes per day
Even if your daily life is busy, you should aim to walk for at least 30 minutes a day. At this time, your steps should be energetic, not weak, and you can mobilize all possible walking times from morning to evening. When you don’t have time, you can walk to the bus stop or subway station during commuting hours or use lunchtime. Once you get used to walking 30 minutes daily, you can try walking on sand or mud to increase exercise resistance.
Strengthen your calf muscles
Increasing your stride and walking speed, more force naturally enters your calves. To prepare for this, it helps to do stretching exercises to strengthen your calf muscles in advance. Stand on a thick book or brick about 7-8 cm (2.75-3.15 inches) thick, with one-third of your foot hanging off the edge and your heels touching the ground; straighten your knees and stand upright. Just five minutes a day for a month can noticeably improve the flexibility of your calf muscles.
Be careful when walking downhill
When walking downhill, your knees and heels play an essential role. It’s important to maintain stability and move your feet without slipping. Lower your knees to increase strength, and cross the ground with your heels first to reduce speed. At this time, your upper body should be upright. If your upper body falls backward, you can bruise your buttocks.
By. Shin Young Jeon
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