How fast you walk could signal your brain’s ageing rate. Research links slow walking speed to smaller brains and higher health risks.
Walking may seem like a mundane activity, but new research reveals it could be a powerful indicator of your brain’s biological age. A groundbreaking study from Duke University and other institutions suggests that slower walking speed is closely associated with smaller brain volume, cognitive decline, and other signs of accelerated ageing.
Research Unveils Hidden Health Clues
In a study tracking 904 individuals from New Zealand born in the early 1970s, scientists measured participants’ walking speeds at age 45 and compared them with brain scans, physical health assessments, and childhood cognitive tests. Those who walked more slowly showed signs of faster ageing, both mentally and physically. Remarkably, slower walkers had smaller brains, thinner neocortices, and performed worse on memory and IQ tests—even when healthy on paper.
Where the Differences Start
Researchers also discovered that early-life factors may predict walking speed decades later. Childhood test scores in language, motor skills, and cognition were linked to gait speed at midlife. This suggests that how we walk as adults reflects a lifelong pattern of health—connecting early brain development with later-life physical function.
Why Walking Speed Matters
Medical experts now regard walking speed as a vital sign, just like blood pressure or heart rate. It reflects how well your body’s systems—muscular, cardiovascular, nervous—are functioning in harmony. “Walking actually relies on many different systems working together,” says Dr. Line Rasmussen, lead researcher. “When walking speed declines, it could signal that these systems are deteriorating.”
How to Measure Your Gait
Testing your walking speed is simple and can be done at home or outdoors. For example, in a 10-meter walk test, you accelerate for 5 meters, walk briskly for 10 meters, and time how long it takes. Divide the distance by the time to calculate speed. Fitness apps like Walk meter and Google Fit also offer tools for tracking your walking pace automatically.
The Broader Health Impact
Slower walkers aren’t just at risk for cognitive issues. Past studies have found they are more likely to suffer from cardiovascular disease, become hospitalized, and have shorter life expectancies. In fact, gait speed has become a powerful predictor in clinical settings for rehabilitation outcomes, stroke recovery, and overall independence in older adults.
What You Can Do to Improve
The good news: walking speed can be improved through regular physical activity. Experts like Harvard Medical School’s Dr. Christina Dieli-Conwright recommend gradually increasing the duration and intensity of walking routines. Even small lifestyle changes—like walking to run errands, parking farther away, or taking social walks—can boost your fitness and possibly slow down cognitive decline.
Regular walking isn’t just good for your heart—it may be the key to keeping your brain younger too. A few extra steps each day could go a long way.
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