Walking faster, slower life: a 14 -step batch that builds strength

• Unintended weight loss
• Slowly move
• feel helpless
• Constant fatigue
• Low levels of physical activity

Since most of these signs have a direct link to a person’s activity, walking is a particularly effective way to help older adults improve their general health and quality of life and maintain independence for a longer period.

But a common question remains: How quickly is the most walking to see real benefits? Traditionally, the “Hadith Test” was used to direct the severity of walking: people are encouraged to walk at a pace that makes it difficult to sing but still allows a comfortable conversation. However, this method is subjective and difficult to apply constantly.

A new study, led by researchers at the University of Chicago, found that walking slightly faster – 14 steps per minute than the usual pace of a person – led to significant improvements in the physical function among older adults who were at risk of becoming fragile. In a second study, the researchers developed and tested a smartphone application designed to accurately measure walking, which facilitates the integration of this useful practice in daily life.

Why study walking?

Walking rhythm – the number of steps taken in the minute – is an intuitive and practical way to measure the severity of walking. Daniel Robin, PhD in Medicine, Anesthesiologist Oshikago, has become interested in rhythm because of his clinical experience in assessing older patients who are preparing for surgery.

“The elderly suffer from a great risk of surgery’s complications,” he said. “Traditionally, the surgical teams relied on physical function questionnaires for class patients, but I thought there should be a way to develop more objective measures.”

Walking faster is healthier

In a secondary analysis of a random experience, Robin and his older colleagues studied the most classified as weak or prefrail. Participants were registered in their retirement communities, directed and evaluated by clinical research employees, and the rhythm was measured by a device equipped with their thigh. One group was encouraged to walk “as soon as possible safely”, while another group has gone at a regular comfortable pace.

The results of the study showed clear benefits: those who increased their rhythm by at least 14 steps in the minute higher than their usual pace (to 100 steps per minute) have been subjected to significant improvements in their job ability, which have shown their ability to walk longer distances in a unified test.

Robin said: “People who have not experienced fragility cannot imagine how different the difference that makes him able to do not get tired to go to the grocery store or do not need to sit as they leave,” Robin said.

Approximate walking application

Based on these results, the Rubin team created a smartphone application called “Walk Test”, which was specially designed to accurately walk the rhythm.

“We have not necessarily trusted in smart phone analyzes,” said Robin. “Instead, we have built an application that uses a new open -source method for analyzing data measured by phone and allows us to involve users actively in short and deliberate walking tests, ensuring an accurate measurement.”

The health verification test showed that the application calculates the steps per minute with exceptional accuracy, and closely identical to the field of acceleration in the field of research. Robin noted that the Walk test was designed to access and easy to use in addition to accuracy.

“We wanted to make it low -barrier as possible, so it is easy for older adults to use it without additional equipment,” he said. “People who need most help are the least well -equipped to start.”

Practical advice for daily life

The research highlights walking as an exercise that is widely accessible with great health benefits.

“Even informal walking had positive effects on the participants in our studies,” Robin said. But for those who are able, the increase in the frequency of walking wisely can result in greater results.

To use the rhythm to direct your walking density, start by measuring the usual walking pace in steps per minute to create the foundation line. From there, try a little bit to find a slightly to find a level that still feels comfortable but with sugar.

To keep a fixed and high rhythm, Robin recommends using the Metronome app to match your steps with a fixed rhythm. Although the Walk test app, which the search team has been not yet available to the audience, the Metronome applications is a simple alternative that can help the pedestrians stay in the pace and track progress over time.

These methods can help merge walking faster in daily procedures, providing a simple but effective strategy for people who want to stay healthier and more independent as they age.