Walking is a fantastic form of exercise that can help boost your overall health and well-being. However, research has shown that walking too slowly can actually be hazardous to your health.

In this article, we will explore the reasons why walking slowly can be a health risk and what you can do about it to improve your health.

What Is Considered Slow Walking?

Before we dive into the negative effects of slow walking, it’s important to understand what is considered slow walking. A normal walking speed is around 3 miles per hour (4.8 kilometers per hour).

However, walking speeds can vary depending on factors such as age, fitness level, and health status.

Typically, a walking speed of less than 2.5 mph (4 km/h) is considered slow. This is usually measured through the six-minute walk test, where participants are asked to walk as far as they can in six minutes.

The distance covered is then divided by six to calculate the average walking speed.

Why Is Walking Slowly a Health Risk?

Walking is a low-impact form of exercise that can help improve cardiovascular health, strengthen muscles, and reduce the risk of chronic diseases such as diabetes and heart disease.

However, studies have shown that walking slowly can actually be a risk factor for these same conditions.

Increased Risk of Cardiovascular Disease

A study published in the European Heart Journal found that slow walking speed was associated with an increased risk of cardiovascular disease. The study followed over 5,000 adults aged 60 years and older for an average of 11 years.

It found that those who walked slower were more likely to develop cardiovascular disease than those who walked faster.

The study also found that slow walking speed was a predictor of future disability and mortality in older adults. This highlights the importance of maintaining a normal walking speed for overall health and longevity.

Higher Risk of Falls and Fractures

Another risk factor associated with slow walking speed is a higher risk of falls and fractures.

A study published in the Journal of Clinical Endocrinology and Metabolism found that slower walking speed was associated with a higher risk of hip fractures in older adults.

The study included over 2,500 men and women aged 65 years and older who were followed for six years. The results showed that those who walked slower had a higher risk of hip fracture than those who walked faster.

This is because slow walking speed can lead to a loss of balance and coordination, making falls more likely to occur.

What Can You Do About Slow Walking?

If you find yourself walking slowly, there are several things you can do to improve your walking speed and overall health.

Practice Walking Regularly

The best way to improve your walking speed is to practice walking regularly. This will help improve your cardiovascular fitness, strengthen your muscles, and improve your balance and coordination.

Start by walking for 10-15 minutes a day and gradually increase your time and distance as you get more comfortable.

Incorporate Strength Training

In addition to regular walking, incorporating strength training exercises can help improve your walking speed and overall health.

Strength training exercises such as squats, lunges, and leg presses can help strengthen the muscles in your legs and improve your balance and coordination.

Stretch Before and After Walking

Stretching before and after walking can also help improve your walking speed and reduce the risk of injury. Focus on stretching your legs, hips, and lower back muscles to improve flexibility and range of motion.

Wear Proper Footwear

Wearing proper footwear can also help improve your walking speed and reduce the risk of injury. Look for shoes that offer good support and cushioning, and make sure they fit properly.

Avoid high heels or shoes with slippery soles, as these can increase the risk of falls.

Eat a Balanced Diet

Eating a balanced diet can also help improve your walking speed and overall health. Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and sugary drinks, which can contribute to weight gain and poor health.

Conclusion

Walking is a fantastic form of exercise that can help improve your overall health and well-being. However, walking too slowly can actually be hazardous to your health.

By practicing walking regularly, incorporating strength training exercises, stretching before and after walking, wearing proper footwear, and eating a balanced diet, you can improve your walking speed and reduce the risk of falls, fractures, and chronic diseases.