Quick Facts

• Increasing walking pace by just 14 steps per minute improved functional capacity by 10% in older adults
• High-intensity walkers averaged 100 steps per minute compared to 77 steps for casual walkers
• Researchers developed a smartphone app called Walk Test to measure walking cadence accurately

A simple change in walking pace can deliver significant health benefits, according to new research published in PLOS One. The study found that older adults who increased their walking cadence by as little as 14 steps per minute experienced a 10% improvement in functional capacity.

Researchers from the University of Chicago Medicine studied 102 older adults with an average age of 79 living in 14 independent retirement communities in the Chicago metro area. All participants were classified as frail or prefrail.

The team randomly assigned 56 participants to walk at casual speeds and 46 to a high-intensity walking program. The high-intensity group was encouraged to walk “as fast as safely possible.”

Results showed dramatic differences between the groups. High-intensity walkers increased their pace to 100 steps per minute, while casual walkers averaged 77 steps per minute. Those who increased their cadence by at least 14 steps per minute showed substantial improvements in a standardized six-minute walk test.

“Even casual walking had positive effects on our study participants,” said lead researcher Dr. Daniel Rubin, an anesthesiologist at the University of Chicago Medicine. “People who haven’t experienced frailty can’t imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they’re out.”

The study addresses a common challenge in fitness recommendations. “I think one of the hardest parts when you’re giving public health advice, when you’re talking about walking, in particular, is what pace to walk at,” Rubin said.

Building on these findings, Rubin’s team created a smartphone app called Walk Test that accurately measures walking cadence. The app scored a median rating of 1 on the PSSUQ usability scale, indicating strong user acceptance.

“We didn’t necessarily trust smartphones’ built-in analytics,” Rubin explained. “Instead, we built an app that uses a novel open-source method to analyze the data measured by the phone and lets us actively engage users in brief, deliberate walking tests, ensuring accurate measurement.”

The research has practical applications beyond the study population. Professor David Conroy from the University of Michigan notes that physical activity provides “widespread, multisystem benefits” including increased longevity and reduced risk for chronic diseases, cancer, cardiovascular disease, and diabetes.

To implement these findings, people can find their current pace using a step-counting app or by counting steps over 30 seconds and doubling the number. Once established, gradually increase pace by five to 10 steps per minute. Rubin suggests using a metronome app for “rhythmic auditory cueing” to maintain consistent pace.

The study showed that even those starting at low fitness levels could safely increase and maintain their pace during the 12-week intervention period.

While the Walk Test app is not yet publicly available, metronome apps provide a simple alternative for tracking pace improvements. The research demonstrates how small, measurable changes to daily activities can produce meaningful health outcomes for older adults at risk of functional decline.

Read more: This Easy Walking Hack Can Help You Feel Stronger All Day, Study Finds