How a Few More Steps Per Minute Can Boost Mobility and Strength

As we age, maintaining mobility, endurance, and functional strength becomes more than just a fitness goal. It’s essential to staying independent and active. A new study shows that a surprisingly simple change, walking slightly faster, can have measurable benefits.

Researchers found that increasing one’s walking cadence (the number of steps per minute) by about 14 extra steps per minute was linked to a roughly 10% increase in functional capacity among older adults. The study was published in the journal PLOS One.

Older adults who regularly walk with a slightly higher cadence may avoid or slow down the onset of physical decline.

Study Findings

Older adults who increased their cadence by about 14 steps per minute showed improved function and mobility. The study states that walking isn’t just “better than nothing”. It’s the intensity/pattern of walking that matters.

How to Increase Your Walking Pace

Here are some tips for you to try boosting your walking cadence:

• Establish what your baseline is.
  Walk your usual pace for 30 minutes. Use a step counter, phone app, or smartwatch if you have one. Note how many steps/minute you average.
• Set a small target increase.
  At first, try increasing your cadence to 5-10 steps per minute. This will help set the pace for a bigger increase later on.
• Use music.
  Try and use music to increase your pace.
• Maintain good form.
  As you walk faster, make sure you’re still using good posture, arm swing, and movement mechanics. Good form helps maintain benefits and reduce risk of injury.
• Increase steps gradually.
  Especially if you’re older, are frail, have mobility issues or chronic health conditions — increase pace gradually, listen to your body, rest when needed, and consult your doctor/therapist if needed.

Walking at a higher cadence means more steps (and likely more muscle activation, balance challenge, and endurance demand) in the same timeframe. Walking is often overlooked as a “basic activity,” but this new study shows how a small tweak like adding just a few extra steps per minute, can increase mobility and strength for older adults.

Article Source: https://www.cnn.com/2025/07/16/health/walking-cadence-mobility-speed-endurance-wellness

Image Source: https://stock.adobe.com/contributor/206200351/studio-romantic?load_type=author&prev_url=detail

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