Skip to main content

What does your walking pace have to do with your risk of dementia? New research

How important is your walking speed when it comes to your brain health?

Man jogging brisk walking outdoors in nature
Latam / Pexels

Walking has been shown to boost your immune system, mood, and more. People like to walk at different times of the day with varying speeds, distances, and terrains. Maybe you prefer a brisk stroll through the city center or a longer, slower hike on a nature trail. It turns out your walking pace could say a lot about your brain health and overall health. Researchers explored the association between a slowing gait or walking pace and the risk of dementia and cognitive decline. Here’s what to know about the research.

The study

man walking outdoors through sunlit road trees
Panditwiguna / Pexels

In a study published in JAMA, researchers studied almost 17,000 healthy American and Australian adults over age 65 for a seven-year period. Study participants took cognitive tests every two years that assessed memory, processing speed, verbal fluency, and overall cognitive decline. They also measured their ability to walk at least 3 meters or roughly 10 feet. The researchers averaged the results to determine the individual’s usual walking speed.

Recommended Videos

The study results

business man walking outside with briefcase suit.
Conojeghuo / Pexels

The researchers determined that the participants who were the most likely to develop dementia were the ones who walked 5% slower or more every year and had signs of slower cognitive function and mental processing. Participants with both gait and memory decline had the highest risk of dementia.

The researchers noted that because walking speed is inexpensive, easy, and quick to measure, it could be included in dementia risk assessments during primary care or specialist visits.

The importance of your walking speed

Man on treadmill walking using machine in gym
Julia Larson / Pexels

This study highlights the importance of your walking speed and your cognitive abilities. Those with the ‘dual decline’ of both walking speed and cognition had the highest dementia risk. Research has proven that people who engage in healthier behaviors like regular mental, physical, and social activity and a nutritious diet have the lowest risk of dementia. 

Maintaining a brisk walking speed, improving your fitness, and sharpening your brain are protective for your brain health and lower your risk of developing dementia later in life. This study nudges us to pick up the pace and get our brains and bodies moving.

Tips to pick up the pace

man walking outside with coat in nature
Tamar Willoughby / Pexels

The following are top tips to increase your walking speed:

  • Increase your endurance by walking more regularly and walking for longer distances.
  • Optimize your nutrition to give your body the best fuel for your walks. 
  • Stay hydrated by drinking plenty of water.
  • Optimize your sleep and get plenty of rest to stay energized.
  • Walk in different places to keep it interesting and help you stay motivated.
  • Find an accountability or walking partner.
  • Walk a dog.
  • Find the right comfortable walking shoes.
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Topics
Does caffeine-free pre-workout actually work? Here’s what to know
Should you switch to stim-free?
Man with pre-workout drink

Many fitness enthusiasts turn to pre-workout supplements to help enhance workout performance. As an avid gym-goer and personal trainer, I personally love using pre-workout to take my workouts to another level. In choosing between caffeinated and caffeine-free pre-workout, a common question, “Does caffeine-free pre-workout work?” arises.

While traditional pre-workouts often rely on caffeine to boost energy and focus, caffeine-free alternatives have gained popularity for those seeking similar benefits without the stimulating effects. But how well does caffeine-free pre-workout simulate the effects of caffeine during a workout? We’ve done the research and laid it out for you, so continue reading to learn more!
Will your workouts be just as good caffeine-free?

Read more
How often to change running shoes: 5 signs it’s time for a new pair
Is the 500-mile rule true?
Running shoes sneakers outside park bench sunrise sunset

If you are consistent with your running workouts, knowing how often to change running shoes is essential. A pair of shoes can make or break your training, as comfort, durability, and support can make all the difference. I learned this myself, as I had to try out a few different brands before finding one that really worked for me and made my runs even more enjoyable.

So, before you hit the treadmill or trail next, keep reading to discover when it’s time to get a new pair, warning signs to keep an eye out for, and how to make your shoes last longer!

Read more
Here’s what 30 minutes of the Japanese Walking method can do for your health
All it takes is half an hour to get these proven benefits, from better blood pressure to body composition.
Man walking through sunlit trees

Walking is natural and beneficial for your wellness, so it’s worth putting one foot in front of the other. Whether you’re going around the block with your dog, exploring new places on foot, or just spending some time strolling outside, walking has been proven to lower your risk of heart disease, type 2 diabetes, and more.

The Japanese interval walking method, also known as interval walking training, is increasingly popular in the fitness world, to the extent that many are forgetting about those 10,000 steps. This method also provides proven benefits.

Read more