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New study shows faster walking improves health in older adults

University of Chicago researchers find that 14 more steps a minute boosts health outcomes.

July 21, 2025 at 05:09 PM

Walking just 14 more steps per minute could protect against rising chronic conditions

A new study finds that increasing walking speed can significantly enhance health in older adults.

Walking faster can reduce chronic health risks among older adults

New research from the University of Chicago indicates that walking just 14 more steps per minute may greatly improve health for older adults. The study involved 102 frail adults in their late 70s, who participated in a four-month walking program. Those instructed to walk at a faster pace saw a notable increase in endurance and cardiovascular health. Specifically, this group improved their walking distance by 10 percent, suggesting better muscle mass and a reduced risk of falls. In contrast, participants who maintained a relaxed pace did not experience these benefits. The findings emphasize that even a slight increase in activity intensity can have significant positive effects on the health of older adults.

Key Takeaways

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Walking faster by just 14 steps a minute can boost health in older adults.

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Faster walkers showed a 10% improvement in endurance over four months.

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Participants walking at a relaxed pace saw no significant improvements.

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Increased step intensity may reduce risk of falls in the elderly.

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Improved cardiovascular health correlates with higher walking speeds.

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The study suggests that frail individuals can greatly benefit from slight increases in walking intensity.

"We demonstrated that an increase of 14 steps per minute during the intervention sessions increased the odds of an improvement in endurance."

Dr. Daniel Rubin, who led the study, highlights the key finding of increased endurance through slight pace changes.

"Older adults can increase their steps per minute, and steps per minute can serve as a surrogate measure of activity intensity during walking interventions."

This emphasizes the significance of step count as a measure of physical activity for older adults.

This study highlights the importance of physical activity in older populations, particularly for those who are frail. The clear difference in outcomes between the groups underscores how just a modest increase in walking speed can improve health markers significantly. As public health strategies continue to evolve, incorporating such findings could lead to better health outcomes as the population ages. Encouraging frail individuals to push their limits, even slightly, may be a key strategy in preventing chronic conditions and enhancing quality of life.