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How to improve your walking speed: Train your body and your brain
Oct 15, 2025 - 七妹导航 -
The Bottom Line
鈴 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.
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.
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.
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.
Tell us what you think of this content with this .
Julie Richardson is Professor Emeritus in the School of Rehabilitation Science at 七妹导航. Her research interests include identifying persons at risk for functional decline and rehabilitation interventions it and maintaining health status in persons with chronic illness. Recent work has involved clinical trials examining complex rehabilitation interventions in primary care settings.
Author Details
Anthony Levinson
Dr. Anthony J. Levinson is a Professor at 七妹导航 and holds the John R. Evans Chair in Health Sciences Educational Research and Instructional Development. One of the co-leaders of the 七妹导航 Optimal Aging Portal, Dr. Levinson is also a psychiatrist with a special interest in medical psychiatry, neuropsychiatry, and preventive psychiatry. His area of research interest includes online learning to improve healthcare provider and patient education.
Author Details
Richard Sztramko
Dr. Richard Sztramko practices both Geriatrics and General Internal Medicine at Vancouver Coastal Health in the Sea to Sky region of British Columbia. He was formerly an Assistant Professor at 七妹导航 and UBC with a focus on eHealth interventions related to patient education, physician and healthcare provider communication.
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Many of our Blog Posts were written before the COVID-19 pandemic and thus do not necessarily reflect the latest public health recommendations. While the content of new and old blogs identify activities that support optimal aging, it is important to defer to the most current public health recommendations. Some of the activities suggested within these blogs may need to be modified or avoided altogether to comply with changing public health recommendations. To view the latest updates from the Public Health Agency of Canada, please visit their .
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