Frailty is a common condition in older adults that makes people more vulnerable to everyday challenges.
It can increase the chances of falling, needing hospital care, and losing the ability to live independently.
Signs of frailty include losing weight without trying, walking slowly, feeling weak, always being tired, and not being physically active.
Since these signs are closely related to activity levels, walking can be a great way for older adults to improve their health and stay independent for longer.
But how fast should they walk to see benefits? In the past, doctors often used the “talk test” to suggest the right walking pace: if you can talk comfortably but can’t sing while walking, your pace is good.
However, this method isn’t exact and can be hard to use.
A new study from the University of Chicago Medicine has found a better answer. Researchers discovered that walking just a bit faster—about 14 steps more per minute than your usual pace—can help older adults who are frail or at risk of frailty improve their physical ability.
The study also introduced a new smartphone app that helps measure walking speed more accurately, making it easier for older people to track their pace.
Walking pace, or cadence, means how many steps you take in a minute. Dr. Daniel Rubin, an anesthesiologist at UChicago Medicine, became interested in this because he often sees older patients who are getting ready for surgery. He wanted a more objective and reliable way to measure their physical strength instead of just using questionnaires.
In their research, Rubin and his team studied older adults living in retirement communities. These participants joined walking programs supervised by clinical staff.
Some were told to walk at their normal speed, while others were encouraged to walk as fast as they safely could. A special device attached to their thigh recorded their step counts.
The results were clear: people who walked at least 14 steps per minute faster than their normal pace—reaching about 100 steps per minute—improved their ability to walk longer distances.
This improvement could make everyday activities like shopping or going for a walk much easier and less tiring.
To make it easier for people to measure their walking pace, Rubin’s team also developed a smartphone app called “Walk Test.” This app is designed to be simple and easy for older adults to use.
It helps users take short walking tests and measures their steps per minute with great accuracy—similar to expensive research tools. The team made sure it was accessible so older people wouldn’t need extra equipment.
Rubin recommends starting by finding your usual walking pace in steps per minute. Then, try walking a little faster—still at a pace that feels comfortable, but quicker than usual.
You can use a metronome app on your phone to help keep a steady pace by matching your steps to a beat. While the Walk Test app is not yet available to the public, using any step-counting or rhythm app can be a helpful way to keep track of your walking goals.
In summary, even a slight increase in walking pace can help older adults stay stronger, healthier, and more independent. Walking is simple and free—and now we know that walking a bit faster can make a real difference.
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