Welcome Back to Walking

Is it just as healthy to walk 2mph as 3mph? I’ve done some walking speed research for you today. Let’s find out about average walking speed and how you can calculate your own.

So, what is normal walking speed?

That varies based on lots of factors. We have to look at your body type, fitness level, mobility, terrain and energy. If you’re a person with long legs you likely walk faster than someone with less length. If you’re just starting your fitness routine or been out of it a while, you likely will have to work your way back up in speed. If you’re dealing with limited mobility from injury, various chronic pains or disability that could definitely affect your pace. A hilly area, mud, snow or other terrain challenge can slow you up. Then, of course, your stamina will help dictate how far or swift your excursion will be.

Overall, studies have shown humans with average health walk 3-4 miles per hour. That speed range is healthy and sustainable for distances. If you’re not at that level yet, no worries. You can always work your way up. Speed is not the have all be all on healthy walking. Any aerobics is good aerobics when none is the alternative. 

How do you calculate your pace?

You don’t need any fancy walking speed calculator or any high tech fitness trackers to find out how fast you’re walking. It should be some pretty basic math. Use Google Maps or a similar relatively accurate distance measuring service. Find a location 1/8 or 1/4 of a mile from your home or job. When you have a decent amount of energy set out. Don’t look to set a speed record. Just walk a comfortable pace. Make sure you mark the times when you start, hit your destination and are back to where you started. 

Let’s do an example. You decided to walk from your house to a local store. It is 1/4 a mile away. That means you’re round trip is 1/2 a mile. 

If it takes you 6 minutes to reach the store and 7 minutes to get back home that means you covered 0.5 miles in 13 minutes. If you can maintain this pace you would walk 1 mile in 26 minutes. 60 minutes in an hour. 60/26=2.307. This means you walked 2.31 mph. 

You can use this same formula with any numbers you get. It gets rougher with odder distance lengths though. 

Why does speed matter?

In recent years a fair amount of study has gone into if walk speed is related to possible future health issues. Several large groups and countries have looked into it. 

They have found much more connection to slowing pace being indicators to declining health than steady slower pace being so. The biggest negatives I’ve seen is if you tend to average below 3mph for years on end it may mean you’ll have a shorter lifespan. I’m not talking decades, but, in some studies, it can be 3-6 years. Both tended to be in their 80s when they passed away, though.  

The general concensus appears to be if you can increase you walking pace to be 3mph or greater on average it usually means better mobility and longevity of health long term.

Don’t Panic!

If you happen to start out slower that in no way dooms you. Let me give a personal example. When I first started walking with an intent to improve my fitness I could only walk 1.8mph. Within a couple months of setting out I was up to 2.4mph. I hit a few roadblocks lately, but not too long ago I hit my best time of 2.85mph. I was steady improving and will be again soon. It is rarely ever too late to improve your fitness and health. 

Even if you never do get over 3mph, as long as you are putting out effort in your walk you are doing your body good. How much you push as you go will dictate your heart rate and how hard your working your muscles and core. Moderate exercise should be your goal most days. A good rule of thumb for that is a talking vs singing test. You should always be able to hold a conversation, but if you can sing you likely aren’t hitting that healthy aerobic level in your workout. 

Now you know

So, no more ignorance on your walking speed. Yay! This site is all about encouraging health through walking. That means we should discuss good and bad things and various aspects of our healthful hobby. Data is almost always helpful. The more you know and more willing to learn new things the further you’ll go in life. Now, lace up your shoes. It’s time to go for a power walk. 

Can’t wait to see you strolling along, 

Kimmie