New Study: Boosting Your Walking Pace Improves Mobility and Health in Older Adults

A new study published in PLOS One suggests that increasing walking cadence by just 14 steps per minute can significantly improve mobility, endurance, and function for older adults classified as prefrail or frail.

Researchers from the University of Chicago analyzed data from a 36-week walking intervention study in retirement communities. Lead author Dr. Daniel Rubin explained that a faster pace was directly linked to enhanced physical capacity in participants.

“When people are able to walk faster, especially at 14 steps per minute above their usual pace, we see a real difference in their functional mobility,” Rubin said.

Frailty affects an estimated 7% to 12% of Americans aged 65 and older. Symptoms include unintentional weight loss, reduced strength, exhaustion, low activity levels, and a slower pace — all of which make everyday tasks more challenging.

The study also reinforces broader research showing walking's role in healthy aging. Regular walking improves strength, heart health, cognitive function, and reduces the risk of chronic conditions like high blood pressure, type 2 diabetes, and back pain. A 2020 study even found active older adults were 28% less likely to become disabled.

Rayane Haddadj, a doctoral candidate in public health at the Norwegian University of Science and Technology, noted, “Walking is a simple, low-cost, accessible activity that can be promoted widely to reduce the burden of various diseases and conditions.”

For those looking to increase their walking pace, Rubin recommends using a smartphone metronome app to establish and gradually raise walking cadence. Increasing pace by just five to ten steps per minute can make a noticeable difference.

Walking form matters as well. CNN fitness contributor Dana Santas suggests nasal breathing (inhaling through the nose, exhaling through the mouth) while walking to help regulate blood pressure. She also emphasizes good posture and arm swings coordinated with foot movement to maximize balance and comfort.

“Walking is a full-body movement,” Santas said. “It’s not just about your lower body. Your arm swing is a huge part of the mechanics of walking.”

The key takeaway: even small, steady changes in pace can help older adults maintain independence, improve physical health, and extend quality of life.

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