Walking a bit faster could help older adults stay stronger for longer

Walking faster by just 14 steps per minute may help older adults fight frailty, improve function

Increasing your walking pace by just 14 steps per minute could offer a simple yet powerful way to improve physical function and fight frailty among older adults, according to a new study published in PLOS One.

The research, led by Dr. Daniel Rubin, associate professor at the University of Chicago Medical Center, emphasizes that even modest boosts in walking intensity can lead to measurable health benefits, particularly in frail or prefrail individuals aged 60 and older.

“Frailty increases vulnerability to stressors and is linked to hospitalizations, loss of independence, falls, and even death,” Rubin said. “Falls are the leading cause of injury in older adults, with one in four experiencing a fall each year.”

Walking slightly faster improves function, reduces fall risk

The study involved 102 older adults living in retirement communities who were either frail or at high risk for frailty. Participants were divided into two groups — one walked at their usual pace, while the other was instructed to walk about 14 steps per minute faster than their typical cadence.

At the end of the study, those who walked faster showed significant improvements in mobility, balance, and overall physical function.

“Walking is accessible, low-cost, and adaptable to many fitness levels,” Rubin noted. “We found that even frail or prefrail older adults could safely and meaningfully increase their walking speed.”

You may read: Cycling or walking: what keeps your brain younger for longer?

This new evidence builds upon existing research linking frailty to increased risk of cognitive decline, dementia, and hospitalization. It reinforces that early, targeted interventions can preserve independence and reduce health risks in aging adults.

A new smartphone app makes it easier to track progress

To support older adults in increasing their walking intensity, Rubin’s team also developed a smartphone app called Walk Test, designed to accurately measure walking cadence.

Unlike standard smartphone fitness trackers, this app uses an open-source method to analyze walking data and helps users perform short, focused walking tests that reflect real-time improvements.

“We wanted to make it as low-barrier as possible,” said Rubin. “Older adults often lack the equipment or guidance to monitor intensity. Our app provides an objective way to target and track walking pace.”

While not yet publicly available, Rubin says the app could become a game-changer for preventive geriatric care once fully funded and scaled.

Experts agree: Start now, no matter your age

Independent experts welcomed the findings. Dr. Jonathan Bean, professor of physical medicine and rehabilitation at Harvard Medical School, emphasized that walking faster is an effective training modality for older adults:

“It may be an additional mode of training that should be added to other existing mobility-enhancing practices,” he said.

Dr. Bert Mandelbaum, orthopedic surgeon at Cedars-Sinai Orthopaedics, added:

“Longevity starts now. Regardless of age, starting any form of exercise — especially walking — activates a cascade of benefits for bone density, memory, balance, and overall health.” He continued, “Whether you are 50 or 90, your body is capable of improvement. The sooner you start, the greater the rewards.”

The bottom line

With frailty affecting nearly 24% of the global older adult population, simple, low-cost interventions like increasing walking pace can play a vital role in healthy aging.

By walking just a bit faster — about 14 additional steps per minute — older adults may not only improve their physical function but also lower their risk of injury and disease, according to growing scientific consensus.

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