Why Walking a Bit Faster Helps Seniors Stay Strong

Last Updated on July 29, 2025 by Rose Ann

Walking just 14 extra steps per minute — around 100 steps/minute — can make a real difference in older adults’ physical function, even those who are considered prefrail or frail.

In a study published in PLOS One and Digital Biomarkers, residents of retirement communities aged 60+ were assigned to structured walking programs: one group walked at a usual pace (~77 steps/minute), while another walked “as fast as safely possible,” reaching about 100 steps/minute.

The results? Those upping their cadence by just 14 steps/min saw roughly a 10 % increase in functional capacity — meaning they could walk farther and feel stronger during a standardized six‑minute walking test.

Dr. Daniel Rubin, the study’s lead author, explained:

“People who haven’t experienced frailty can’t imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they’re out”.

What makes this finding especially noteworthy:

Simple and accessible
- No fancy equipment — just walk a bit faster.
Tailored intensity
- Using steps per minute (cadence) as an objective guide helps individuals safely increase walking intensity.
Supports independence
- Boosting functional capacity can reduce frailty, fall risk, and the need for assistance.
Tech-enabled
- Researchers also developed a smartphone app called “Walk Test” to help older adults accurately track their cadence and encourage safe improvements in pace.

Why this matters for those approaching or in retirement: staying mobile and independent is key to quality of life. Even a modest step‑rate increase delivers real benefits in strength, endurance, and everyday ease — making tasks like walking in the supermarket or enjoying outdoor strolls feel less tiring.

If you’re aged 55+, nearing or entering retirement, and value mobility and confidence in daily living, this study offers an easy win: simply try walking a little faster. Curious to see the methodology, participant quotes, or learn how that walking app works? Be sure to read the full article on Good News Network.

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