Your walking speed might seem like a small thing. But it can tell you a lot about your overall health.
In fact, many experts call walking speed the "sixth vital sign." That means it may be as helpful as checking your:
- Blood pressure
- Heart rate
- Breathing rate
- Body temperature
- Pain level
Why Walking Speed Matters
Walking uses your whole body, not just your legs. It also depends on your:
- Heart and lungs (to move oxygen to your muscles and nerves)
- Muscles (to create movement)
- Nerves (to control timing and coordination)
- Balance and vision (to stay safe as you move)
Because so many systems work together, your walking speed gives a big-picture view of your health. It provides a “whole body” snapshot of how well you are functioning.
What Is a "Normal" Walking Speed?
Walking speed is usually measured in meters per second (m/s). Here are some optimal average walking speeds based on age:
- Healthy adults: about 1.2 to 1.4 meters per second (or 3.9 to 4.5 feet per second).
- Adults over age 70: about 1.1 to 1.3 meters per second (or 3.6 to 4.2 feet per second).
- Adults in their 80s: around 0.94 to 0.97 meters per second (or 3.0 to 3.1 feet per second).
These are just averages. Your typical walk speed may be different – and that's okay. What matters most is changes (slowing) over time.
What Can Changes in Walking Speed Mean?
A slower walking speed can happen for many reasons. Sometimes it is a normal part of aging. But in other cases, it may signal a possible decline in health.
A drop in your walking speed may be linked to:
- Higher risk of falls
- Increased chance of a hospital visit or stay
- Lower overall strength and endurance
- Possible changes in thinking or memory over time
These changes don't typically happen all at once. They often begin slowly and may be easy to miss at first. That's why it is helpful to pay attention to your walking speed over time. Even small changes – like feeling slower than usual – can matter.
Measure your walking speed and note any changes. This gives you something to share with your healthcare provider and helps you see if you are improving, staying the same, or slowing over time.
How to Check Your Walking Speed at Home
You don't need special equipment. A stopwatch and some space will work just fine.
Set Up Your Path
Measure out a straight, flat 20-meter path and mark out the following points along the way at:
- 0 to 5 meters (to start walking and accelerate to your normal pace)
- 5 to 15 meters (the space where you'll measure your walking speed)
- 15 to 20 meters (the space you'll use to slow down and stop)
Time Your Walk
- Start and then walk at your usual comfortable pace
- Have a friend time the middle 10 meters only
- Repeat this 3 times
Do the Math
- Add the three times together and find the average
- Divide 10 meters by your average time
This gives you your walking speed.
How Can a Physical Therapist Help?
If you feel unsteady, slower, or less confident when walking, a physical therapist can help you improve your strength, balance, and mobility.
They will start with a full movement check, including assessment of your:
- Strength
- Balance
- Walking pattern (called gait)
- Flexibility and joint movement
Working with a physical therapist can help you improve your health. And it can keep you moving safely and comfortably so you can keep up with the activities you enjoy and the ones you love.
What You Can Do Today
- Try the simple test above and take note of your walking speed
- Stay active with regular walking, if you’re able
- Pay attention to changes like feeling slower, more tired, or less steady
If something feels off, it’s okay to ask for help. A physical therapist can guide you and help you move with confidence.
Physical therapists are movement experts who help people reduce pain, move better, and stay active through hands-on care, education, and exercises tailored to their needs. They also work with people to prevent injury and support long-term health and performance. You can see a physical therapist directly – no referral needed – for an evaluation and a personalized treatment plan.* To find a physical therapist in your area, visit Find a PT.
*Your insurance plan may still require a referral. In some states, there may be limits on how long or what type of care you can receive without one.
