Are You Walking Fast Enough to Avoid High Blood Pressure, Stroke, Dependence?

Do you walk for exercise? Many of us do and for the most part feel pretty good about ourselves when we do. I know when I would walk with my wife she seemed to think she was in a race and would go fast. My idea of a walk was to go leisurely. It turns out as usual my wife was ahead of the curve. (Pun intended)

It turns out as you age, your ability to maintain speed sets you apart for potentially good health especially as relates to high blood pressure.

A study has just been completed by researchers at the National Institute of Health that shows that when walking speed declines, especially at senior ages (mid-seventies), blood pressure increases as do hypertensive-related illnesses like coronary artery disease. However it happens at any age and if you stop to think about it, it makes sense.

When people's walking speed slows down it is a sign the body is not in as good of shape as it has been. When the body is doing poorly problems will raise their heads.

What is the "correct" walking speed?

The correct speed is 2.2 miles per hour. I don't know how to measure that other than to find an arena or block measurement and walk it. If you know a particular path that goes for 2.2 miles then you should see if you can walk it in an hour. If you can then you are in good shape for now. That "for now" is an important phrase because the research showed that everyone slowed down some. Of course "everyone" is relative. Obviously there are people who "speed up" as they age due to intense workouts.

This research was done by Dr. Catarino Rosano of the University of Pittsburgh and started in 1989 with 643 participants. There were those who were undiagnosed with blood pressure, those that were diagnosed and under control and those diagnosed and not under control.

High blood pressure leads to "stroke, coronary heart disease, heart failure and kidney failure.

A side discovery of this research is that when people fail to retain a certain walking speed often something is wrong with them and they cannot remain independent. So a way of looking at the dependence of people is that when they begin to fail in their ability to maintain speed of walking either something is or will be wrong with them and the further by-product will be dependency.

What does the research signify for me in "everyday life?"

This knowledge gives you something to gauge, something to monitor that is simple to watch and yet has an important impact on your present and future health.

By the way, if you're interested you can read about the entire research study here.

References:

Personal Experience

"NIH Study: High blood pressure linked to steeper decline in walking speed," News Release, Caterina Rosano, M.D., NIH News National Institute of Health (NIH), March 15, 2011