Brisk Walking at 2.7-3.1 mph After 70 Linked to 50% Lower Cognitive Impairment Risk
Updated
Updated · Eat This, Not That · Jul 22
Brisk Walking at 2.7-3.1 mph After 70 Linked to 50% Lower Cognitive Impairment Risk
1 articles · Updated · Eat This, Not That · Jul 22
Summary
Walking about 1 mile a day was linked to larger brain volume in key regions and roughly 50% lower risk of cognitive impairment in older adults.
Dr. Mariam Zakhary said adults over 70 who naturally walk at 1.2 to 1.4 meters per second—about 2.7 to 3.1 mph—generally fit the profile of healthier aging, with faster walkers aging more slowly than most peers.
She stressed walking speed is an indicator, not proof of cause, because it reflects the combined health of the muscles, brain, lungs, heart and nervous system.
To safely build speed, she recommended short brisk-walking intervals plus stronger hip flexors, glutes, calves and core, alongside balance work.
Walking alone is not enough: Zakhary advised at least 2 weekly resistance sessions, plus daily balance and flexibility training and gradually harder walks.