11 Jan Benefits of Brisk Walking
No question about it, walking is one of the most underrated forms of exercise in the world, especially in areas where there are many other options for transportation or staying in shape. To some, there are many more amusing or high-status ways of staying in shape, that make walking seem dull. You can probably count on more bragging rights if you went swimming or played some tennis. What if you ran three miles or walked five; which of these would be more appealing? Overall, walking gets a poor shake, as if it were the poor man’s choice for exercising. . But it has great health benefits and can keep you away from the refrigerator or the food pantry for comfortable lengths of time. You can’t argue with that.
That said, large studies reported by Verywellfit show that walking speed is correlated to life longevity. The faster you walk, up to a point, contributes to living longer.
The study in question tracked the walking speed of 34,485 people and compared this to their longevity throughout a 12-year study. Everyone in the study was over 65 years old and the study correlated data from nine separate studies.
The findings were surprising. The study found those who naturally walked at 2.2 miles per hour or faster were likely to exceed the average life span averages based on sex and age alone. Those who naturally walked 1.8 miles per hour, a little slower, lived on average exactly as long as age and gender predicted. Those who walked naturally at 1.3 miles per hour were likely to have lifespans that were shorter than expectations based on gender and age.
Researchers noted the study had a bias flaw by not taking into account those in the study who were also suffering from advanced dementia.
Nevertheless, the first conclusion here is simply that walking can be helpful if people learn to walk at a relatively brisk pace, aiming for 2.2 miles per hour or possibly more. The problem is that this may be easier said than done because your natural walking speed is dependent on many things that may not be within your control. Your overall health at age 65 is already headed towards many compromises if it is not already there. Your balance, weight, and level of circumstantial pain are hard to control, as are other aspects of heart health, digestion, and other factors.
However, many people approach exercise as a form of compromise. They cannot exercise all day, because they also enjoy leisure activities, social interactions, or have to maintain a job of some kind. Furthermore, the study shows a correlation between walking speed and longevity, but it doesn’t prove there is one.
What could be a very helpful starting point is simply to measure the velocity of your natural gait. After that, you could try to increase your speed to a velocity that is also linked to a longer life.
Measure Your Walking Speed
One way to measure your walking speed is to use a treadmill that can do that. You will be more confident in your data if you repeat the speed test often – ten times or more. If a treadmill is not available, have a friend help time you in a series of walks of 13 feet. Time how long this walk takes then divide the number of seconds by four. This will give you the number of meters per second that you walk. The following chart can then help you translate this information to miles per hour and minutes per mile.
- walking 0.2 meters per second equals 0.4 miles per hour equals 300 minutes per mile;
- walking 0.6 meters per second equals 1.3 miles per hour, equals 100 minutes per mile;
- 0.8 meters per second equals 1.8 miles per hour or 33 minutes 30 seconds per mile;
- 1 meter per second equals 2.2 miles per hour or 27 minutes, 16 seconds per mile;
- 1.1 meters per second equals 2.5 miles per hour or 24 minutes per mile;
- 1.4 meters per second equals 3.1 miles per hour or 19 minutes, 21 seconds, per mile.
Dial 602-993-2700 to find the best podiatrists in Phoenix Arizona. The expert staff supports pro-active, healthy exercising to help you feel good about yourself and to live longer.
You will find orthotics in Phoenix Arizona involves a proactive team dedicated to finding medical solutions to your medical needs while appreciating and encouraging you to make use of exercise programs that fit your lifestyle and keep you healthy.