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How to improve your walking speed: Train your body and your brain

How to improve your walking speed: Train your body and your brain

⏱ 4 min read, 7 min video

Walking is one of the simplest and most effective ways to stay active as we age—but if your pace is slowing, it could be a sign that your strength, flexibility, or fitness needs attention. In this post, we’ll explore how to improve your walking speed through targeted exercises, training your brain, and practical tips based on the Canadian 24-Hour Movement Guidelines. Get started by watching this short video.

 

 

View Transcript

Download Exercise Handout

Highlights include:

  • 0:00 How to improve your walking speed
  • 0:30 Simple exercises for strength and flexibility
  • 2:52 Improving your overall fitness
  • 5:13 Training your brain to meet the demands of walking

Why walking speed matters as we age

Walking speed is more than just a number—it’s an important indicator of mobility, independence, and overall health. Slower walking speeds have been linked to increased risk of falls, reduced physical activity, and even cognitive decline. The good news? You can take steps to improve it.


Train your body: Strength and flexibility exercises

Improving leg and core strength helps stabilize your body while walking. Flexibility allows for a full stride and efficient movement. Try these five standing exercises daily:

  • Toe ups: Gently rise up onto your toes, hold for 3 seconds, then rock back on your heels, hold for 3 seconds.
  • Leg sideways lift: Lift your leg to the side, hold for 3 seconds, and return.
  • Leg kickback: Extend your leg backward, keeping the knee straight, and hold for 3 seconds. Don’t lean forward.
  • Marching: Lift your knees one at a time and march in place.
  • Knee bends: Bend both knees slowly, hold for 3 seconds, and return. Keep your feet flat on the floor.

Your goal should be 20 repetitions of each exercise, 3 times per day.

Download Exercise Handout

You can also ask your health care provider about the Otago Exercise Program, an evidence-based routine designed to improve strength, balance, and walking ability.


Train your brain: Practice for better walking efficiency

Walking isn’t just physical—it’s neurological. You can retrain your brain to walk more efficiently by practicing:

  • Increasing your speed safely for short distances
  • Changing directions (sideways, backwards)
  • Dual-tasking or multi-tasking (e.g., walking while counting or carrying objects)
  • Navigating circular or figure-eight paths, clockwise or counterclockwise.
  • Stepping over objects to challenge balance

These activities help your brain, muscles, and nerves respond more effectively to the demands of walking.


Boost your overall fitness

According to the Canadian 24-Hour Movement Guidelines:

  • Adults 18–64 should aim for 150+ minutes of moderate to vigorous aerobic activity per week
  • Include muscle and bone-strengthening exercises at least twice weekly
  • Reduce sedentary time to 8 hours or less per day
  • Get 7–9 hours of quality sleep with consistent bed and wake-up times.

For adults 65+, add exercises that improve balance to reduce your risk of falls.


Safety first: Talk to your health care provider

Before starting any new exercise routine, consult your health care provider—especially if you have vision, hearing, heart, lung, or balance issues. Group classes tailored to older adults can be a safe and motivating way to stay active.


How to measure your walking speed

Start by taking the 10-Metre Walk Test:

  • Measure a 20-metre path: 5 metres to get up to normal speed, 10 metres to walk at your normal pace, and 5 metres to slow down.
  • Time how long it takes to walk the middle 10 metres.
  • Divide 10 by the number of seconds to calculate your walking speed in metres per second.

Prefer a shorter test? Try the 4-Metre Walk Test, which requires only 6 metres of space. 

Ready to take the test? Watch this 2-minute video and download the instructions.

 

 

View Transcript

Download 10-Metre Walking Test Instructions


Frequently Asked Questions

What is a normal walking speed for older adults?
Walking speeds vary by age and sex, but generally range from 1.0 to 1.4 metres/second. Use the 10-Metre or 4-Metre Walk Test to compare your results.

How can I improve my walking speed at home?
Daily standing exercises, aerobic activity, and brain-training techniques can help. Start with simple movements and build gradually.

What exercises help with walking speed and balance?
Toe ups, leg lifts, marching, and knee bends are great for strength and stability. The Otago Exercise Program is another evidence-based option.

Is walking speed a sign of health or aging?
Yes—slower walking speeds can indicate reduced fitness, strength, or cognitive function. Improving your pace can support better health outcomes.

Can brain training improve how I walk?
Absolutely. Practicing walking patterns and multi-tasking while walking can help retrain your brain for more efficient movement.


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References

About this Project

The content of this article was adapted from the McMaster Optimal Aging Blog Posts 'Walking Speed, part 1: How fast should I walk to cross the road safely? Fast facts about walking speed', 'Walking Speed, Part 2: What can you do to improve walking speed', and the e-learning lesson 'Walking Speed: Is It a New Vital Sign'. A literature search was performed to assess for new research evidence on the subject. The content of the e-learning lesson was reviewed and assessed for accuracy by our team of experts in rehabilitation science and geriatrics. There are no conflicts of interest. A panel of end-users reviewed the content and provided feedback on their user experience. 

If you have questions or comments related to this article, please contact us at info@mcmasteroptimalaging.org.

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DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for professional medical advice. The summaries may be reproduced for non-profit educational purposes. Any other use must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).