What Is Average Walking Speed By Age And Sex?
How fast you walk can be used as an indicator of your overall health. Individual differences are influenced by many variables, including age, sex, and height.
Walking speed also depends on your fitness level, the type of terrain and how hard you work. Fitness levels can also be measured by metabolic rate, body fat percentage and waist circumference. Muscle strength, particularly of the lower body and hip flexors, also affects walking speed.
Read on to learn more about the various factors that affect walking and speed. You will also learn:
- Walking benefits.
- How to make walking a part of your daily routine life.
- How to improve your technique for better results.
Average walking speed by age
Walking speed usually decreases significantly with age. According to a 2011 study, walking speed decreases slightly every year. On average, this is a difference of 1.2 minutes per kilometer (0.62 miles) in a 60-year-old compared to a 20-year-old.
Here is a table that shows the average walking speed by age.
Walking is an excellent way to prevent the decline in physical function that often occurs with aging. It’s free, easy and available almost everywhere, making it a great form of exercise for all ages.
Older people are less likely to get the recommended amount of weekly exercise, which can lead to physical decline. Getting in shape when you’re young will make it easier to stay in shape when you’re old.
Average walking speed by sex
On average, men walk faster than women, with speeds between the sexes increasing when people are in their 20s. For both men and women, walking speed remains relatively stable until age 60, when it begins to decline significantly.
This difference may be due to the fact that many seniors do not perform the recommended amount of physical activity each week. In general, women are less likely than men to get the recommended amount of physical activity each week.
This table shows the difference in walking speed by gender and age:
What is a brisk pace?
Brisk walking means you will be walking faster than usual. Your pace is determined in part by your fitness level. Many fitness experts consider a brisk walk to be 100 steps per minute, or 3 to 3.5 miles per hour.
Speed is related to your effort level, which depends on your fitness level. For this to be considered fast, you have to increase your heart rate and breathing rate. You may feel short of breath or sweaty when walking briskly.
You can use an app or a speedometer to measure your speed. Or you can measure your heart rate with a heart rate monitor, fitness tracker or calculator.
Brisk walking is considered moderate exercise and is a great way to increase your physical activity. This type of exercise gets your heart rate up, gets you breathing faster and faster, and keeps your blood flowing healthy.
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise.
The sooner you go, the better. You can work on speeding up your walking speed by working on your technique. This includes improving posture, gait and arm movement. Wear comfortable athletic shoes and clothing that allow for maximum movement.
Running or Walking Speed And Health
Brisk walking helps improve overall fitness and has many health benefits. Moderate-intensity activity increases breathing and heart rate, improves balance and coordination. Brisk walking supports the health of the heart, lungs and circulatory system.
It also helps reduce the risk of chronic diseases like heart disease, cancer and diabetes. Physical exercise, like as walking, can help improve your memory, slow cognitive decline and reduce your risk of dementia, especially when you’re brisk.
Increasing your physical activity level through walking can help you maintain a healthy weight, lower blood pressure, and improve your mood. You may be less likely to have a stroke or type 2 diabetes. In addition, you will strengthen your bones and muscles. These benefits increase the more often you walk.
If you train by walking briskly or climbing hills, the benefits of walking are greater. According to a 2018 study, brisk walking can increase age.
Brisk walking is more effective than slow walking in reducing the risk of all-cause mortality, including cardiovascular disease. The protective effect of brisk walking is greater in the elderly.
An additional study in 2018 found that cardiovascular patients with a fast walking speed had a lower risk of hospitalization and a shorter hospital stay than those who walked slowly. Autonomy, according to a doctor in the three-year study.
How far can we walk in our life?
The total number of life stages shows how these stages are combined. The average person walks about 75,000 miles by age 80. It is a distance equal to three circles around the earth at the equator.
Think of every time you had the opportunity to take a few extra steps, whether it was a brisk walk around the block, climbing the stairs or running a small errand. Inch by inch, these steps add up and make a difference.
How to get started?
While average walking speed may be exactly what your doctor ordered, it’s still important to talk to your doctor before starting any walking program.
This is especially important if you are taking medication or have a medical condition. These include dizziness, weakness, or shortness of breath when walking. If you feel pain in your upper body, talk to your doctor.
Always listen to your body and exercise safely to avoid injury. If possible, find a partner who is your accountability partner to keep you motivated.
Consider setting achievable goals for yourself and rewarding yourself when you achieve them. You can also see if there are hiking groups in your community. Whatever approach you choose to take, make a commitment to start moving toward better health today.
The Bottom Line
A walking speed of 3 to 4 miles per hour is normal for most people. However, this can depend on many factors, including your fitness level, general health and age.
While many variables can affect running speed, adding running to your fitness program will definitely make a positive difference.