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Table of Contents
A Brisk Walking Pace
Walking Speed and Health
Measuring Speed
Improving Walking Speed
The average walking speed among adults is about 3 miles per hour (mph), but it varies according to factors like age, sex, height, weight, fitness level, and terrain.Your metabolic rate, body fat, waist measurement, and muscle strength also play a role in your pace.
Your walking speed can be an indicator of your overall health. For example, a slow gait can be associated with cardiovascular disease or early mortality. Knowing how fast you walk, why, and how it can improve your general condition is useful.
This article will discuss average walking speed, how it may be a health indicator, and how to improve your walking speed.
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People identified in the study as males and females had different average walking speeds, as follows:
A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
A Note on Gender and Sex Terminology
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
What Is a Brisk Walking Pace?
A brisk walking pace can vary from person to person, according to their fitness level and other factors, but one simple way to gauge whether you are walking briskly is the “talk test.” At a brisk pace, you can talk but not sing. You are likely walking about 3 mph but not race-walking.
The Centers for Disease Control and Prevention (CDC) guidelines define abrisk walking paceas 3.5 to 4 mph, which is considered moderate-intensity physical activity.A 2018 study proposed that around 100 steps a minute is a basic goal for adults to achieve thehealth benefits of walking.
Walking can offer the following benefits:
There can be a significant upside to managing your walking speed, including:
Is Walking Considered Cardio?
How to Measure Your Walking Speed
Many wearable activity trackers, smart watches, pedometers, odometers, and apps can measure your walking speed and distance. But make sure you input your personal information factually and adjust any settings correctly so you get an accurate measurement.
These trackers can, for example, use weight and height to calculate calorie burn and distance.
Tips for Improving Walking Speed
If you want to boost your walking pace, here are pointers to keep in mind to do it safely and effectively:
Establish Your Baseline
Know your pace. Measure your heart rate when you are walking as fast as you comfortably can.
Wear Proper Walking Shoes
Shoes should be light and flexible but offer adequate support. You may need correction built into your shoes (as with motion control shoes) or to use an insert or orthotic. For example, motion control shoes help correctoverpronation, which is rolling your feet and ankles too far inward when you walk.
Check Your Form
Good walking form includes the following:
Train Safely to Improve Your Speed
Build your time and speed up slowly, as follows:
Incorporate strength and flexibility exercises into your routine, holding on to a chair or other object as needed for balance. Some exercises include:
Do a comfortable number of reps for each exercise. Try to build slowly to increase the intensity of the activity.
Summary
Walking is a great way to help get fit, no matter your age. Increasing your walking speed can increase the benefits of walking, which include heart health, weight management, and improved energy.
Walking is an achievable, effective way to get moving. Make a plan to get started. Ensure you have what you need to measure your pace and understand forms and techniques to enjoy the many benefits.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schimpl M, Moore C, Lederer C, et al.Association between walking speed and age in healthy, free-living individuals using mobile accelerometry—a cross-sectional study.PLOS ONE. 2011;6(8):e23299. doi:10.1371/journal.pone.0023299Alves F, Cruz S, Ribeiro A, Bastos Silva A, Martins J, Cunha I.Walkability index for elderly health: a proposal.Sustainability. 2020;12(18):7360. doi:10.3390/su12187360Centers for Disease Control and Prevention.Measuring physical activity intensity.Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788. doi:10.1136/bjsports-2017-097628Arthritis Foundation.12 benefits of walking.Harvard Medical School.Perfecting your walking technique.Heart Foundation.Strength exercises to support your walking.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Schimpl M, Moore C, Lederer C, et al.Association between walking speed and age in healthy, free-living individuals using mobile accelerometry—a cross-sectional study.PLOS ONE. 2011;6(8):e23299. doi:10.1371/journal.pone.0023299Alves F, Cruz S, Ribeiro A, Bastos Silva A, Martins J, Cunha I.Walkability index for elderly health: a proposal.Sustainability. 2020;12(18):7360. doi:10.3390/su12187360Centers for Disease Control and Prevention.Measuring physical activity intensity.Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788. doi:10.1136/bjsports-2017-097628Arthritis Foundation.12 benefits of walking.Harvard Medical School.Perfecting your walking technique.Heart Foundation.Strength exercises to support your walking.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Schimpl M, Moore C, Lederer C, et al.Association between walking speed and age in healthy, free-living individuals using mobile accelerometry—a cross-sectional study.PLOS ONE. 2011;6(8):e23299. doi:10.1371/journal.pone.0023299Alves F, Cruz S, Ribeiro A, Bastos Silva A, Martins J, Cunha I.Walkability index for elderly health: a proposal.Sustainability. 2020;12(18):7360. doi:10.3390/su12187360Centers for Disease Control and Prevention.Measuring physical activity intensity.Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788. doi:10.1136/bjsports-2017-097628Arthritis Foundation.12 benefits of walking.Harvard Medical School.Perfecting your walking technique.Heart Foundation.Strength exercises to support your walking.
Schimpl M, Moore C, Lederer C, et al.Association between walking speed and age in healthy, free-living individuals using mobile accelerometry—a cross-sectional study.PLOS ONE. 2011;6(8):e23299. doi:10.1371/journal.pone.0023299
Alves F, Cruz S, Ribeiro A, Bastos Silva A, Martins J, Cunha I.Walkability index for elderly health: a proposal.Sustainability. 2020;12(18):7360. doi:10.3390/su12187360
Centers for Disease Control and Prevention.Measuring physical activity intensity.
Tudor-Locke C, Han H, Aguiar EJ, et al.How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review.Br J Sports Med. 2018;52(12):776-788. doi:10.1136/bjsports-2017-097628
Arthritis Foundation.12 benefits of walking.
Harvard Medical School.Perfecting your walking technique.
Heart Foundation.Strength exercises to support your walking.
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