Rock legend Rod Stewart said, “It was early detection that saved my voice - and I imagine, my life.”
You may be asking, what is a quote from a rock star doing in a walking podcast? This episode is about a self-diagnostic health test you can and should perform at least once a month.
Walking speed is a powerful indicator of vitality: Walking speed studies shows that a person's pace, along with their age and gender, can predict their life expectancy just as well as the complex battery of other health indicators, such as blood pressure, body mass index, chronic conditions, and smoking history.
People who are in better physical condition tend to walk faster than those who are not.
Slow walking speed has been associated with:
Higher risk of disability,
Hospitalization, and
Mortality.
Studies have shown that slower walking speed is a predictor of future health problems and can be a sign of a decline in physical function.
Walking for Health and Fitness Podcast Episode 3:
You’ll learn about the link between walking speed and life expectancy.
I’ll teach you the 10-minute time test: a self-evaluation test you can do at anytime that will alert you to a potential health issue. Getting medical treatment sooner will give you a better change at full recovery and with lower medical costs.
I’ll teach you my STEPS acronym to walk with better form, and
You’ll learn 10 Ways to increase your walking speed right now!
Overall, knowing your walking speed can provide valuable information about your physical function and overall health. This makes it an important indicator for healthcare professionals to consider.
Walking Speed and Life Expectancy
This week’s main topic is Walking Speed and Your Life Expectancy. Specifically, how you can do a simple 10-minute walking time test to measure your walking speed and assess your general health.
Walking speed can be an indicator of overall physical fitness and strength. People who are in better physical condition tend to walk faster than those who are not.
Slow walking speed has been associated with a higher risk of disability, hospitalization, and mortality. Studies have shown that slower walking speed is a predictor of future health problems and can be a sign of a decline in physical function.
Walking speed can be an indication of cardiovascular health. Walking is a low-impact aerobic exercise that can help strengthen the heart and improve circulation. People with a faster walking speed may have better cardiovascular health than those with a slower walking speed.
Walking speed can also be an indication of cognitive function. Studies have shown that people with a faster walking speed tend to have better cognitive function, including better memory and executive function.
Walking speed can be used as a measure of frailty in older adults. Frailty is a syndrome characterized by decreased physical function and increased vulnerability to adverse health outcomes. Walking speed can be used as a simple and reliable way to identify people who may be at risk of frailty and related health problems.
Walking speed can uncover a variety of health issues, including:
Cardiovascular health problems
Respiratory problems
Frailty
Neurological disorders: Slow walking speed may be an early sign of neurological disorders such as Parkinson's disease or dementia.
Musculoskeletal problems: People with slower walking speed may have decreased muscle strength and balance, which can increase their risk of falls and fractures.
Now that you know the importance of knowing your walking speed, let me give you a very easy way to track your walking speed over time.
10-Minute Walking Time Test
An easy way to diagnose your overall health is to do a 10-minute walking time test. It’s a very simple test; how far can you walk in 10-minutes? Then, at least once a month, every other week is better, get into a habit of repeating this test. The great thing is you make it a part of your walking routine. Designate one of your walking routes as your time test route. Then… walk it!
How to do the 10-minute time test:
Choose a starting point.
Begin your stopwatch (most smartphones have one) and walk at your normal pace for 10 minutes.
Mark your endpoint to see how far you have walked.
This is your baseline number, record it.
Repeat this process every two weeks.
Use the same starting point and see how far you can walk in 10 minutes.
By tracking your walking speed, you will be more aware of hidden health problems if you suddenly start to slow down your pace.
If you feel well yet have slowed down, there may be an underlying health issue and you should schedule an appointment with your health care provider.
The quicker you resolve the issue, the less time-consuming and less-expensive the treatment.
A local track is a good place to do the 10-minute time test. Or on your favorite walking route you can designate a specific spot along the route as you start point then when you walk that route start your stopwatch and walk your normal pace.
You can then judge your speed based on where you are after 10 minutes. If you always reach or are near a specific traffic intersection in 10 minutes… than you know all is well. If you are several blocks short of this mark, then maybe there’s and issue. It could be a one off type thing where you are very tired on this particular day. But it you do the test two weeks from now and you fall way short of that intersection, then I’d suggest making that medical appointment. Especially if you feel well in general.
The time test can be done anytime during your walk. I suggest you’ve walked at least 10 minutes before you do the test so that your muscles and joints are warmed up.
Record your 10-minute times every time you do the test and compare your results.
If there are slight differences in times that’s normal.
But, if there is a major difference in times, especially if you’re feeling well, then there might be cause for concern and early diagnosis by a medical professional can be a life saver.
You can also train your body to walk faster!
Use the Walking Logbook Journal by Frank S. Ring
to recored your 10-minute time test.
How to Increase Walking Speed and Supercharge Your Walking
To increase your average walking speed, think More “S.T.E.P.S”!
Having this simple mental device to remind you of what you need to do will get you moving quickly with just a little practice.
On your next walk keep “STEPS” in mind as you take each step.
1. Shorter quicker strides: Turnover rate is the key to quicker walking. The more steps you take per minute, the quicker you will walk. Think of a car’s piston pumping up and down quickly. You may think that a longer stride would help you walk faster but this is not the case. Increasing your stride puts your legs in an outstretched position which acts as a break. If you walk with music playing, choose songs with different beats per minute then match your steps to the beat. Shorter is better.
2. Toes propel you forward: Push off of the toes of your back foot, which propels you forward for your next step.
3. Engage your core and glutes: Squeeze your glutes and engage your core to support your spine. Strong core muscles; the abdominal muscles, back muscles, and your butt muscles or gluteus maximus are essential to keeping your balance and walking well
4. Posture: Keep your body straight and your head up. This expands the chest cavity and increases your oxygen intake by more than 30 percent. Also, keep your eyes up ahead to help quicken your pace. Use your peripheral vision to watch where your feet will plant on the ground.
5. Swing your arms quickly: An easy way to quicken your walking speed is to quicken the speed at which your arms swing back and forth. If you focus on your arms, your legs will naturally follow without the urge to lengthen your stride. Keep your arms bent and swing them back and forth in a quick and compact motion to increase momentum. Your shoulders should be relaxed and down.
During each walk, keep STEPS in mind. Pick a point in the distance and consciously apply the STEPS in reaching the point. Keep your focus on each of the 5 aspects of STEPS.
Eventually, as your body adjusts to the quicker pace, you will just naturally move faster and with more “pep in your step”!
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Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, and Walking Logbook Journal.
