A new study published in PLOS One offers promising news for older adults at risk of frailty, showing that walking slightly faster than their usual pace can lead to significant improvements in physical function. This research is particularly important as an estimated 24% of the global older adult population faces frailty, a medical condition that increases the risk of functional impairment, cognitive decline, and falls.

Dr. Daniel Rubin, lead author of the study and an associate professor at the University of Chicago Medical Center, explained that frailty often leads to various complications, including falls, loss of independence, and even death. In fact, falls remain the leading cause of injury among older adults, with one in four suffering from a fall each year. The study focused on ways to counteract frailty by exploring the benefits of walking faster, a form of exercise that is low-cost, accessible, and easily adaptable.

Walking Faster Can Boost Health for Frail Adults

In the study, researchers recruited 102 older adults, all living in a retirement community and considered frail or at risk of frailty. Participants were divided into two groups: one focused on casual walking and the other on walking at a higher intensity. The results were encouraging: frail and prefrail individuals who increased their walking speed by just 14 steps per minute experienced meaningful improvements in their physical function.

"Walking faster, even by just a small margin, can make a significant difference in the physical health of older adults," said Dr. Rubin. "The 14-step threshold provides a clear, measurable target for individuals to aim for, making it easier to increase walking intensity safely."

Using Technology to Encourage Faster Walking

To help older adults track their progress, the researchers also developed a smartphone app called Walk Test, which measures walking cadence with greater accuracy. The app, currently not available to the public, was specifically designed to engage users and ensure that their walking speed is measured correctly.

"We wanted to make the app as accessible as possible for older adults without requiring additional equipment," Dr. Rubin explained. "Our goal is to help them track their progress and encourage them to increase their walking intensity."

Walking for Longevity and Better Health

This new study adds to the growing body of research highlighting the benefits of exercise for aging adults. Dr. Jonathan Bean, a physical medicine and rehabilitation specialist at Harvard Medical School, noted that walking at a brisker pace is an effective way to optimize mobility and fitness in frail older adults.

"Walking faster, within one’s capacity, can significantly improve walking ability, muscle strength, and overall function," Dr. Bean said. "Frailty, which signals a reduced ability to recover from illness or injury, is a key predictor of future health problems. Addressing it with regular exercise can prevent further disability."

Promoting Active Aging

Dr. Bert Mandelbaum, a sports medicine specialist, emphasised the importance of exercise in promoting longevity. "The more we learn about the benefits of exercise, the clearer it becomes that it plays a critical role in maintaining bone density, memory, balance, and motor coordination," Dr. Mandelbaum said. "It’s never too late to start exercising; even older adults can experience profound health improvements by becoming more physically active."

As the study concludes, it reinforces the importance of physical activity for older adults, particularly those at risk for frailty. With a simple adjustment, like increasing walking speed, older adults can boost their physical function, improve their overall health, and maintain independence longer. This research is a hopeful reminder that the road to healthy aging doesn’t require complex solutions—just a little extra effort in the right direction.