The One Walking Trick That Can Help You Stay Independent
We’ve often said that walking is one of the best things you can do for your health. It helps control blood sugar, reduces blood pressure, supports your joints, and clears your head.
But what if how fast you walk matters just as much as how often you do it?
Maybe you’ve noticed a loved one—or maybe even yourself—starting to slow down. That slower pace may seem harmless… but it could be an early sign of frailty. And once frailty sets in, it can quickly chip away at your strength, stamina, and independence.
The good news?
A new study reveals that even small increases in walking cadence—your steps per minute—can make a big difference.
Researchers found that just 14 extra steps per minute was associated with a 10 percent boost in physical function among prefrail and frail older adults. That’s the difference between getting through your day with ease—or struggling through basic tasks.
As study author Dr. Daniel Rubin explains, mobility is the foundation for maintaining strength and independence. And for many older adults, walking faster can be a simple, safe, and low-cost way to stay resilient.
Even if you’re not considered frail, the research is clear: Walking faster can help prevent chronic diseases, reduce pain, and lower your risk of disability.
That’s because a faster walking pace:
- Strengthens muscles and joints
- Improves heart rate variability and blood pressure
- Reduces the risk of back pain and metabolic disorders
- Supports healthy cognitive aging
And perhaps most important of all—it keeps you independent.
If you’re not sure how to gauge your pace, don’t worry. You don’t need a fancy fitness tracker or stopwatch.
Just try this easy trick: Use a free metronome app on your phone. Start by walking at your usual pace and note how many steps per minute you naturally take. Then gradually increase the tempo by 5 to 10 steps at a time.
You can also:
- Use upbeat music to help keep a brisk rhythm
- Focus on posture—stand tall and swing your arms naturally
- Practice nasal breathing (inhale through your nose, exhale through your mouth) to improve endurance and blood pressure
And most importantly… make it a habit. Even just 10–20 minutes a day can add up fast when it comes to your strength and mobility.
Because at the end of the day, staying upright and independent isn’t about running marathons.
It’s about putting one purposeful foot in front of the other—and keeping up the pace.
To lacing up, and keeping up the pace,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. You walking speed could predict… a heart attack? Learn more here.
Sources:
Park, G. (2025, July 16). Increasing your walking cadence can improve mobility. CNN. https://www.cnn.com/2025/07/16/health/walking-cadence-mobility-speed-endurance-wellness
