These common walking mistakes can ruin a good thing
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These common walking mistakes can ruin a good thing
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I hope I can continue to walk fast heading into my 80s. Now, I’m learning that continuing that habit could help my brain health
Researchers have studied “SuperAgers,” older adults whose memories remain exceptionally sharp. Now, scientists are looking at another group: “super movers,” people in their 80s who walk significantly faster than their peers
Faster-than-normal walkers were substantially less likely to develop cognitive impairment, according to a new study published on July 14 in the journal Neurology
What might explain the connection between walking speed and brain health, and can the rest of us learn to move better as we age?
To help us understand the research and what people can do to optimize their physical and cognitive health, I spoke with CNN wellness expert Dr. Leana Wen. She is an emergency physician and clinical associate professor at George Washington University who previously served as Baltimore’s health commissioner
Maintaining good physical function into your 80s may be a marker of healthy brain aging, research suggests.
CNN: What exactly are “super movers,” and what did this study find about their cognitive health?
Dr. Leana Wen: The researchers defined super movers as people 80 and older whose walking speed was at least 1.5 standard detical terms means they are unusually fast walkers for their ages
The researchers drew on several existing studies of older adults. The largest analysis included nearly 4,000 people age 80 and older who were followed for between about three and five years. After excluding those who already had cognitive impairment, the researchers found that super movers had about half the risk of developing cognitive impairment compared with people who were not super movers
The research team also looked at a smaller group of nearly 200 people who had more detailed cognitive testing and brain imaging, specifically MRI scans. Super movers experienced slower decline in memory and other cognitive abilities. Their MRI scans also showed better preservation of volume in specific parts of the brain, including areas essential for learning and memory. And in a study of a third group of over 690 participants, super movers had better cognition and lower prevalence of Alzheimer’s disease and other forms of dementia.
CNN: Why would the ability to walk quickly have anything to do with how well the brain is functioning?
Wen: Walking seems simple because many of us do it without consciously thinking about it, but in fact it is a complex activity. The brain coordinates muscles and nerves while also processing information about balance, vision and the environment around us
Think about walking down a busy street. You may be navigating uneven surfaces, looking right and left for people and traffic, and deciding where and how fast you are going, all while maintaining your balance and probably thinking about other things in your life. These tasks require multiple parts of the brain to work together
CNN: Does this mean walking faster actually protects against cognitive decline, or could fast walking simply be a sign of an already healthier brain and body?
Wen: This is an important point. The study shows an association but not causation. Super movers could differ from other people in many ways. They might have been more physically active throughout their lives, for instance. This study does not track at what point people began to walk quickly
We also know that physical activity itself helps to reduce dementia risk, and super movers may have higher overall physical activity compared with the average older adult. They also may have fewer chronic medical conditions, healthier diets, genetic advantages, higher incomes or stronger social support. Any combination of these factors could contribute to both their exceptional mobility and better cognitive health
It’s also possible that people whose brains are aging particularly well can better maintain a faster walking pace. So, we can’t conclude from this research that walking faster will prevent cognitive decline, but what this finding suggests is that the ability to maintain good physical function into one’s 80s may be a marker of healthy brain aging
CNN: If someone is in their 60s or 70s and doesn’t walk particularly quickly now, is it possible to become a super mover?
Wen: While this study doesn’t address this question, we know from previous research that people can improve their physical fitness well into older age. A March study published in the journal Geriatrics found that as many as 45% of people 65 and older improved either their physical or cognitive function over the average follow-up of 12 years
Someone who is sedentary can start with short, comfortable walks around the block and gradually increase how long and how frequently they walk. A person who already walks regularly could try adding brief periods at a faster pace or gradually increasing distance
For example, someone who is comfortable walking for 30 minutes could walk at their usual pace for several minutes, then pick it up for a minute or two before slowing down again. Over time, they could lengthen the faster intervals. Hills are another way to make walking more challenging
People who have not exercised regularly and who have chronic medical conditions or physical limitations should consult with their healthcare provider about what level and type of exercise is appropriate for them. Remember that the most amount of benefit occurs when going from none or little exercise to just a bit more. Every bit of improvement helps
CNN: What if someone has noticed that their walking speed has slowed down? Is that something they should discuss with their doctor?
Wen: A gradual slowing of walking speed can occur with normal aging, but a noticeable change is worth paying attention to, especially if it happens relatively quickly or is accompanied by other symptoms
There are many possible explanations. Joint arthritis and back pain can make walking more difficult. Loss of muscle strength, medication side effects, neurological conditions, and changes in vision or balance can all affect gait. Someone who has experienced a substantial or unexplained decline in mobility should bring it up with their healthcare provider to see if this is due to a reversible underlying cause
CNN: Beyond walking, what kinds of activities are most important for staying healthy as we age?
Wen: In terms of physical activity, walking is an excellent form of exercise, but many other options exist, too. Aerobic exercise also can include cycling — both outdoor and indoor, swimming, or other activities that increase heart rate. Many people obtain great pleasure from pickleball, tennis, golf and other pursuits that combine physical fitness with socialization
Numerous studies have demonstrated the importance of strength training as well. Maintaining muscle mass and strength becomes increasingly important with age because it helps people remain mobile and independent. Activities that improve balance can also help reduce the risk of falls
Then there are other habits that help to improve cognitive health and overall health. Controlling high blood pressure, cholesterol and diabetes is important because the health of blood vessels is closely connected with the health of the brain. People should stop smoking, eat a diet that emphasizes vegetables, fruits, whole grains, legumes, nuts and other minimally processed foods, and aim to get adequate sleep. And staying socially and mentally engaged by participating in hobbies, learning new skills, and maintaining relationships with family and friends are all ways to keep the body and brain active.
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