People’s lifestyles have dramatically changed in recent years, mainly caused by large consumption and decreased physical activity. Sedentary lifestyle has become a significant risk factor for mortality worldwide.

According to WHO, physical inactivity causes around 3.2 million deaths a year. The World Health Organization recommends adults to do at least 150 minutes of moderate-intensity aerobic physical activity per week to keep their bodies healthy and reduce the risk of developing chronic diseases.

It’s essential to maintain an active lifestyle and monitor our walking speed as indicators of how much longer we can live. This article discusses how much longer you can live based on your walking speed, backed by research and scientific studies.

How does walking speed affect lifespan?

Walking speed is an essential factor when it comes to longevity and health. Studies have shown that people who walk faster than the average walking speed tend to live longer than slower walkers.

A study conducted by the Journal of the American Medical Association found that slow walking speeds are a sign of loss of physical function.

The study found that older adults with a slower walking speed were around two times more likely to experience cognitive impairment, disability, and early death than those who walked faster. Thus, the study proves that walking speed could be an essential predictor of how long someone will live.

The same study also found that improving gait speed in older adults has been linked to positive results in other health conditions, such as improved mental function, decreased depressive symptoms, and decreased risk of falls.

What is the average walking speed?

The average walking speed varies across age groups, sex, and fitness levels. According to the Centers for Disease Control and Prevention (CDC), the average walking speed for the general population is around 3 to 4 miles per hour (mph).

Younger adults tend to walk faster than older adults. In a study conducted by the Journal of Gerontology: Medical Sciences, men aged 20 to 39 years have an average speed of 3.3 mph while women aged 20 to 39 years have an average speed of 3 mph.

However, there are different factors that can affect an individual’s walking speed, such as their height, weight, physical condition, and lifestyle habits.

How to measure walking speed?

There are different ways to measure walking speed, from using a pedometer to a stopwatch and measuring a specific distance. Here’s how to do it using the most common method:.

Find a track or space without obstructions or slopes.
Start a stopwatch when the person’s foot touches the starting line and stop it when their foot touches the ending line.
Divide the distance by the time it took to complete the walk. This will give you the walking speed in miles per hour.

Using a pedometer can also help track walking speed and distance. A pedometer counts the number of steps taken and converts them into miles per hour. Many mobile applications are available for monitoring walking speed using a smartphone’s sensors.

How much longer can you live based on your walking speed?

Several studies have shown the correlation between walking speed and longevity. The faster you walk, the longer you may live.

A Norwegian study published in the British Journal of Sports Medicine showed that women who walked at a moderate-to-high pace could extend their lives to up to 15 years.

Another study conducted by the Mayo Clinic in Rochester, Minnesota, reported that people who walk faster than 3 mph lived longer than those who walk more leisurely.

Here is a breakdown of how much longer you might live, based on your walking speed:.

2 mph or less: 20 to 24 minutes per mile

Walking at a leisurely pace of 2 mph or less could mean that you have a higher chance of developing health-related issues, such as heart disease, obesity, and diabetes, leading to premature death.

People who walk at this pace may have a lower fitness level and a higher risk of mortality than those who walk faster. It’s essential to increase physical activity and try to walk at a higher speed to maintain good health.

2.5 mph: 16 to 22 minutes per mile

Walking at this pace could still have a higher risk of mortality than those who walk faster. However, this speed could be a good start for those who have a sedentary lifestyle and don’t engage in any physical activity.

It’s essential to increase the walking speed gradually to reach the recommended 3 mph or more to reduce the risk of premature death.

3 mph: 13 to 15 minutes per mile

Walking at an average speed of 3 mph could significantly improve your health and reduce the risk of developing chronic diseases.

According to a study conducted by the British Journal of Sports Medicine, walking at this pace could increase your life expectancy by up to three years. You may decrease your risk of mortality by 20% by walking at a speed of 3 mph or more.

3.5 mph: 11 to 13 minutes per mile

Walking at a speed of 3.5 mph could help improve overall health and reduce the risk of several illnesses, such as heart disease, diabetes, and obesity.

A person who walks at this speed for 30 minutes four to five times a week could add up to 1.7 years of life expectancy, according to a Harvard University study.

4 mph or more: 7 to 8.5 minutes per mile

This is a high-intensity walking speed that could significantly improve fitness levels and overall health. People who walk at this speed or more could potentially live longer and healthier lives.

A study published in the Archives of Internal Medicine found that men and women who walked at an average speed of 4 mph had a 50% lower risk of premature death compared to those who walked at a leisurely pace of 2 mph.

Conclusion

Walking speed is an excellent indicator of health and longevity. Faster walking speeds are associated with longer lives, reduced risk of mortality, and improved health outcomes.

It’s essential to maintain an active lifestyle and monitor your walking speed to ensure you stay healthy and reduce the risk of chronic diseases.

Walking faster could significantly improve fitness levels and increase life expectancy by several years.

Gradually increasing the walking speed could help improve overall health and reduce the risk of several illnesses, such as heart disease, diabetes, and obesity.

By following the recommended physical activity guidelines and keeping your walking speed at an optimal level, you could extend your life expectancy and live a healthier, happier life.