New research indicates that increasing your walking pace by 14 steps per minute could be beneficial in combating frailty as we age. A significant portion of older adults worldwide (up to 24%) struggle with frailty, a condition that can raise the risk of cognitive decline, dementia, and falls. A recent study suggests that walking slightly faster than one’s usual pace may enhance physical function in older adults at risk for frailty. To facilitate this, researchers have developed a smartphone app to accurately measure walking speed, making it easier for older individuals to boost their pace. Frailty and falls are major concerns for healthy aging, as highlighted by Dr. Daniel Rubin. His study, published in PLOS One, demonstrated that even modest increases in walking speed can lead to meaningful improvements in physical function for frail or prefrail older adults. In the study, participants who walked slightly faster showed notable enhancements in physical function. This finding underscores the importance of increasing walking intensity, providing older adults with a clear target for improving their physical activity levels.
The discussion includes methods like the talk test or walking at a specific speed of 3-4 mph, which can be challenging for older adults to manage independently. To address this, we offer an objective measure for them to increase their walking intensity by raising the number of steps per minute.
A new smartphone application has been developed to accurately gauge walking cadence. In a study published in the Digital Biomarkers journal, Rubin and his team highlighted a clinical trial of their app called Walk Test. This app is tailored to precisely measure walking cadence. Rubin expressed concerns about relying solely on smartphones’ built-in analytics and emphasized the app’s unique method of data analysis to ensure precise measurements through deliberate walking tests. The aim was to create a user-friendly tool for older adults without the need for additional equipment, recognizing that those who need assistance the most are often the least equipped to start.
Although the Walk Test app is not currently available to the public, Rubin has plans to make it accessible once additional funding is secured for further development.
In addition, Jonathan Bean, MD, MPH, a professor at Harvard Medical School, shared insights on the benefits of training frail older adults at a level that challenges their physiological capabilities, potentially expanding their physical potential. This approach could optimize mobility skills and improve overall fitness for aging individuals.
Dr. Bert Mandelbaum, a sports medicine specialist, and orthopedic surgeon at Cedars-Sinai Orthopaedics in Los Angeles, emphasized the importance of exercise as a therapeutic tool for enhancing bone density, cartilage density, balance, cognitive function, and motor coordination as part of an overall strategy for healthy aging.
Mandelbaum explained the importance of training to combat aging, stating that a higher level of training is essential for longevity. He emphasized the idea that it’s never too late to start exercising and reaping the benefits of improved health and longevity. Dr. Mandelbaum highlighted the plasticity of the body, noting that starting an exercise routine at any age can positively impact longevity, although starting younger may yield greater benefits.
