A brisk walk could be the key to unlocking greater health benefits, even for older adults with frail health, according to new findings published in the peer-reviewed journal PLOS One. The latest research indicates that intentionally speeding up your walking pace, even by a modest amount, leads to significant improvements in physical function—an insight with far-reaching implications for Thailand’s rapidly aging society.
Walking is already widely promoted as an accessible and low-cost exercise for people of all ages. But the study, conducted among retirees in Chicago, has now illuminated a crucial detail: the speed at which an individual walks—scientifically measured as cadence—can dramatically enhance the benefits gained, especially for individuals showing signs of frailty. Frailty, a common syndrome in elderly populations, is marked by fatigue, diminished strength, and unexplained weight loss, and is believed to affect anywhere between 5% and 17% of older adults globally, including those in Thailand.
The trial involved 102 seniors with a median age of 79, many of whom used a cane or walker and walked an average of 3,700 to 3,800 steps per day—significantly below the World Health Organization’s recommended activity levels. Participants were randomly assigned into two groups: one walked at their casual, self-selected pace, while the other was encouraged to walk as rapidly as was safe during supervised sessions, three times per week for four months. All volunteers followed the same structured training that included warmups, stair-stepping, walking with ankle weights, and directional changes—the only difference was pace.
At the end of four months, those in the higher-intensity group averaged 100 steps per minute, compared to 77 steps per minute in the casual group. Most importantly, the high-intensity group showed greater improvements in their ability to walk farther within a six-minute time period—a standard measure of physical function in geriatrics. “It’s okay to sweat a little bit, to have your heart racing a little bit, to breathe a little heavier—even as a 79-year-old,” said the study’s lead researcher, an associate professor at the University of Chicago. This sentiment was echoed by a professor of physical therapy at Northwestern University, who emphasized, “Every step you take is going to be better for your health, but if you really want to maximize the treatment effects, go for intensity” (see the Washington Post coverage).
To ensure safety, research assistants accompanied each participant throughout the study—a measure that may not be practical outside a trial setting, yet underlines the value of community and family support in exercise routines for the elderly. The results, funded by the US National Institute on Aging, highlight not just the “how much” but the “how” of walking: cadence, or steps per minute, serves as a straightforward, easily measured indicator of effort that outperforms subjective techniques like the “talk test” in elderly populations.
Leading aging and exercise experts unaffiliated with the research have welcomed the findings. A senior scientist at the USDA Human Nutrition Research Center on Aging at Tufts University stressed that while increasing pace brings greater benefits, any movement is valuable. “Even if you’re walking at a comfortable pace, there are going to be some meaningful benefits,” he stated, adding that frequency, intensity, and duration all matter in physical activity routines. Meanwhile, an associate professor of kinesiology at Oregon State University pointed to recent evidence suggesting that even 5,000 to 7,000 steps daily—but preferably 7,000 to 8,000—can reduce risks for early death, dementia, and heart disease, forgoing the often-quoted 10,000-step myth.
For the Thai context, these insights are particularly valuable as Thailand heads toward “super-aged society” status, with over 20% of the population projected to be 60 or older by 2031 according to the National Statistical Office (source). Thai families, municipalities, and national health campaigns have long encouraged physical activity among elders, but barriers including lack of support, fear of injury, and social isolation remain prevalent. The trial’s emphasis on supervision highlights the potential role for community health volunteers (อาสาสมัครสาธารณสุข), social clubs like the “ชมรมผู้สูงอายุ,” and family caregivers in safely promoting faster-paced walks for seniors.
Thai research echoes these global findings: a 2020 study in the Journal of Geriatric Physical Therapy Thailand found that slow walking speed among elderly Thais was strongly associated with higher risks of falls and hospitalization (PubMed Thailand study). Cultural practices such as evening walks in local parks (สวนสาธารณะ) or participating in temple fairs could offer the perfect setting to safely integrate slightly faster-paced walking into daily routines, especially if done with friends, family, or volunteers for both motivation and safety.
How can everyday Thais put these findings into action? Experts make several practical recommendations. First, measure your current walking pace—a mobile metronome app can be used to set and monitor cadence, as practiced in the study. Simply match your steps to a steady beat, then try increasing your pace by 5 to 10 beats per minute, focusing on good posture and safety. Second, consider “interval walking,” a Japanese-inspired method that alternates between three minutes of fast and slow walking over half an hour—a technique suitable even around local tracks or parks. Even walking faster during straight sections and slowing on corners, as suggested by a University of Pittsburgh professor, can help incrementally boost intensity.
Additionally, the study highlights that walking speed declines with age often signal hidden medical issues, not simply ‘normal aging.’ Thai families should provide the necessary encouragement and support for elders to maintain—or even improve—their walking speed, with regular health check-ups to rule out treatable causes of slowed movement. Local authorities should continue to invest in safe, accessible walking routes, shaded parks, and programmes that pair elders with trained volunteers, especially during the hot season or times of high air pollution.
Looking ahead, if these insights are integrated into national aging policy—alongside vital health promotion campaigns—they could delay the onset of frailty, reduce falls, lower healthcare costs, and improve the overall quality of life for Thailand’s seniors. Public hospitals and clinics can incorporate walking intensity advice into outpatient counseling for chronic disease prevention, while digital health platforms may provide remote coaching and cadence monitoring as smartphone adoption increases among older Thais.
In summary, Thai readers and families should recognize that even simple changes, such as slightly increasing walking speed, can bring life-changing health improvements for loved ones in their golden years. The latest science affirms: it is never too late to enjoy bigger health rewards from walking—just by picking up the pace.
For more information on optimal walking routines for seniors, refer to the original Washington Post article and the published research in PLOS One.