vital signs:slowing down?
Vital Signs: Walking Speed is linked with Health, How do you measure up?
Maureen Mason-Cover, MS PT
How do you measure up when compared to others, regarding your walking speed?
Are you at the “normal” range for your age group, or, faster or slower? Walking speed has been identified as an important barometer of general health, and if you have slowed down significantly and don’t know why, see your MD for a check up. Walking speed is now identified as a VITAL SIGN, similar to heart rate and blood pressure.Metabolic conditions, arthritis, dementia, and cardiopulmonary disease are some of the medical factors that can cause you to slow down. Slower walking speed is linked with declines in balance, cognitive status, and activities of daily living. Faster timed walking speeds are associated with improved functional capacities and overall improved quality of life. (Researchers have focused on timed 6 minute walking distances, timed 400-meter walks, and timed 10-meter walks.)
Exercise counteract the effects of aging, and walking speed, strength, and balance can be improved with therapeutic exercise training. Even if you have a diagnosis or condition that impairs your walking speed, you can set a goal and over time speed up for improved vitality. Here is a sample of how you can SPEED UP: warm up with your regular paced walk for a few minutes, and then walk faster for 30 to 60 second intervals, with 30 to 60 seconds of regular speed walking in between fast bursts of speed.Repeat this a 5 to 10 times, gradually adding more intervals to your walking.Perform intervals at least 3 times a week with your cardio training.In the course of a few months you will be able to perform multiple intervals at faster speeds, and your overall walking speed can improve.Monitor your program with record keeping for motivation and maximum adherence; the easiest method is to mark off walks on a calender. Side benefits include weight loss, body “sculpting” with increased lean muscle, and improved mood and sleep cycles. Get up and GO! Interval training of this type is also very energizing.
REFERENCE:BMJ. 2009 Nov 10;339:b4460. doi: 10.1136/bmj.b4460.
Slow walking speed and cardiovascular death in well functioning older adults: prospective cohort study.
Dumurgier J, Elbaz A, Ducimetière P, Tavernier B, Alpérovitch A, Tzourio C.
INSERM, U708, F-75013, Paris, France.
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