How fast should a 70 year old walk a mile?

Average walking speed by sex Age Sex Miles per hour (mph) 70–79 male 2.82 female 2.53 80–89 male 2.17 female 2.10 10 more rows •

medicalnewstoday.com - Average walking speed: Comparisons by age, sex, and walking for health

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Walking is a simple form of exercise and a means of getting from place to place. For most healthy adults, the average walking speed is about 3 mph. Several factors can affect walking speed. They can include: age

sex

size

overall fitness level A person’s walking speed can vary based on who they are with or their goal on their walk. Research has associated brisk walking with health benefits that can include slowing aging as well as prevention of some health conditions, such as heart disease and obesity. This article reviews what the average walking speed is, based on age and sex, what brisk walking is, the health benefits of walking, and more. A note about sex and gender Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more. Average walking speed by age Share on Pinterest Stas Pylypets/Stocksy A person’s age can affect how fast they walk. Generally, a person’s walking speed will decrease as they age. The following table is adapted from a 2020 study on walking speed: Age Kilometers per hour (km/h) Miles per hour (mph) <30 4.82 km/h 3 mph 30–39 4.54 km/h 2.8 mph 40–49 4.54 km/h 2.8 mph 50–59 4.43 km/h 2.75 mph >60 4.34 km/h 2.7 mph >65 3.42 km/h 2.1 mph Walking is an effective form of exercise for people of any age. Possible benefits can include: improved circulation

increased life expectancy

improved mood

strengthen muscles

weight loss or maintenance

joint support

increased bone density

improved sleep

decreased Alzheimer’s risk and decreased mental decline

improved breathing

increased stamina As a person ages, they may want to speak with a doctor regarding what a safe level of walking is for them. Average walking speed by sex Walking speeds can vary between sexes as well. The following table shows the differences between sexes’ walking speeds based on age. Age Sex Miles per hour (mph) 20–29 male 3.04 female 3.0 30–39 male 3.2 female 3.0 40–49 male 3.2 female 3.11 50–59 male 3.2 female 2.93 60–69 male 3.0 female 2.77 70–79 male 2.82 female 2.53 80–89 male 2.17 female 2.10 In general, males tend to have faster overall walking speed than females. However, studies indicate that people of both sexes will adjust their average walking speed to match an opposite-sex companion. In an older study from 2013, researchers looked at optimal walking speed. They noted that mass and leg length both affect speed, noting that males tend to walk faster compared to their female counterparts. They also noted that males will typically reduce speed by a few percentage points while females increase their speed by a few percentage points to match each other when walking together in pairs or groups. What is a brisk pace? A brisk pace occurs when a person walks faster than they naturally walk. The exact pace is relative to the individual with several potential factors affecting it, including: age

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sex

weight

overall health

length of time walking While the exact nature of a brisk pace can vary, a 2018 study sought to generalize what it means to answer the question of how fast is fast enough. They found that for the average person to reach optimal walking speed, they need to have 100 or more steps per minute. This finding correlates with earlier suggestions that suggest 100 steps per minute or a treadmill speed of 3.5 mph creates a brisk pace for a person. Walking speed and health Walking faster may have some additional health benefits for a person. In a large study published in 2022 , researchers looked at the correlation between brisk walking and leucocyte telomere length (LTL). Telomeres are protective ends to chromosomes. They help to keep a person’s DNA stable. Scientists use telomere length to measure a person’s biological age. The longer the telomere, the younger in biological age a person is. In short, increasing LTL can increase a person’s life expectancy and decrease risk of disease and the development of other conditions. The study found that walking briskly for most of a person’s life decreases biological age by an average of 16 years once they reach midlife. A person can see improvements in LTL length through walking alone, regardless of how much other physical activity they engage in. This is in addition to the potential benefits a person will experience from walking in general. The Centers for Disease Control and Prevention (CDC) recommends a person get a minimum of 150 minutes of moderate exercise per week, which can include brisk walking. Getting started walking for exercise Walking is a simple, free exercise that nearly anyone can engage in. It does not require specialized equipment, though a good pair of shoes can help prevent injury and increase comfort. When starting a new walking routine, a person should keep in mind the following: What a person needs Though walking requires almost no equipment to get started, the following items can help when a person is just getting started : supportive shoes that fit well

sunscreen

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a water bottle

clothing that suits the environment and weather Create a walking plan A walking plan may help people prepare for and stick with their exercise routine. Some tips to get started and stay focused include: Start off slowly and build up to faster paces and longer distances.

Wear a pedometer.

Walk at set times during the day or week.

Set reasonable goals for walking, such as walking for 15 minutes and building up from there. Stay safe Walking is generally safe, but several factors can lead to injury. Some tips to help a person stay injury-free and safe include : When walking on cloudy days or near dusk, wear reflective clothing, shoes, or vests or carry a flashlight.

Replace shoes when they wear out.

Stretch regularly before and after walking.

Practice good posture and gait when walking.

Watch footing.

Walk on sidewalks. A person should speak with a doctor about reasonable goals, expectations, and starting points for walking. A doctor can help advise them based on their overall health, medications, and other factors.

medicalnewstoday.com - Average walking speed: Comparisons by age, sex, and walking for health

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