How Fast Should I Walk a Mile for My Age?

One of the most powerful ways to stay fit and to maintain a healthy heart rate is walking. While walking is incredibly beneficial for every aged person, how fast should i walk a mile for my age

Speed walking is also referred to as power walking. Walking is undoubtedly an enjoyable physical exercise for anyone who doesn’t have time for other physical activities. 

However, a report says that people who walk faster have a low risk of cardiovascular disease. Walking is an ideal way for burning fat. If you want to know how fast you should walk and what is Brisk walking, then read the article. 

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What Are The Benefits Of Speed Walking

There are several benefits of speed walking. Let see what the experts say about speed walking:

Maintains Healthy Weight: Power walking uses muscles on its intense working resulting in exaggerated movement in the whole body. 

Walking at the speed of 4kmph can quickly burn calories up to 345 calories depending upon the exercise. This makes it an efficient way to keep the unexpected calories at the side. 

Improve Health Function: Regular exercise like power walking can keep unexpected diseases and illnesses away from your body. This is one of the best ways to level up the good cholesterol in the body and bad cholesterol out of the body. 

It also helps in lowering blood pressure levels and recycling the risk of diabetes. The report has shown that people who do power walking are less likely to get specific health issues like cancer and stroke. 

Keeps Bones Healthy: Aerobic activity like speed walking builds new bone cells and improves the mineral density in bones. Apart from that, it saves a good impact in straightening the muscles. 

Work as a stress buster: People can’t escape from their troubles. But there are some healthy ways to manage stress levels in the body. 

Going outside for walking in a quiet environment works as a mood booster. Let the power walk to manage your stress rather than letting it get control over you. 

How To Measure Walking Speed

Before knowing how fast should i walk a mile for my age, we should know the process to measure the speed. This is important to know how fast you are walking. 

In that case, you can use walking and running applications or GPS monitors. Apart from that, the easiest way to measure your walking speed is using a walking pace calculation. 

The walking pace calculation is the average walking speed in km. Follow the below sum to measure your walking speed easily. 

Pace = Time\Distance

As an example, if you walk 6 miles in 2 hours, then your walking pace will be 2 hours or 120 minutes/6. The average walking speed in miles per hour results in 20 minutes per mile. 

How Fast Should You Walk As Per Your Age

Let follow the below chart to be clear about how fast you should walk as per your age. 

The walking speed tells a lot about your health. However, several variables make individual differences in walking, such as age, sex and height.

 How fast you Can walk depends on many things such as fitness level, terrain type, and effort that you have provided. 

Generally, the walking speed tends to decrease as your age increases. Research says that you are likely to reduce your walking speed at the rate of 1.2 minutes slower in every kilometre. Follow the table below to know more about your walking speed as per the age. 

20-291.34 to 1.363.0 to 3.4
30-391.34 to 1.433.0 to 3.2
40-491.39 to 1.433.11 to 3.2
50-591.31 to 1.432.93 to 3.2
60-691.24 to 1.342.77 to 3.0
70-791.13 to 1.262.53 to 2.82
80-89.94 to .972.10 to 2.17

What is brisk walking?

A healthy adult can choose a walking pace of 2.8 miles an hour. but the pace is identified by the metabolism rate that your body uses to access fat in your body. While brisk walking refers to walking at moderate intensity speed walking. It accounts for 100 steps per minute. 

Brisk walking is a type of aerobic moderate-intensity yactivity. In  brisk walking, the walking speed should be 4.5 miles per hour. If you have a weight loss goal, you should aim to brisk walk at least 30 minutes a day. 

What Are The Things That Decide Your Walking Speed

During the brisk walk, you should feel the noticeable breath and should have the capability of speaking complete sentences. Make sure you have a walking pace of 20 minutes. This is considered a moderate to intensity exercise. 

Heart Rate Zones Decide Your Walking Speed

For first time doers, it is recommended to wear a fitness tracker or heart rate monitor to show the heart rate. You should check the following things through your heart rate monitor such as:

  • Healthy Heart Zone: Make sure your heart rate stays between 50%-60%. This heart rate is considered an e and comfortable exercise zone, and you will be able to carry an entire nation. 
  • Fitness Zone: When the heart rate varies between 64%-74%, this is considered moderate-intensity exercise. This is ideal for people who aim to lose weight.
  • Aerobic Zone: At 77%-93%, you will breathe very hard and can only communicate with short phases—phrases are a vigorous-intensity

How To Do Fast Walking

You can only derive the maximum benefit of power walking when you can do it in the right way. Here is a guideline that you can follow for power walking:

  • Watch Your Posture

Posture plays an important part in power walking. The correct posture of power walking includes keeping the eyes forward and head upright. 

The belly button should be toward your spine. As it engages the core muscles when doing exercise. If you have any tension, then relax. Without good posture, you can’t power walk in the right way. 

  • Pick Up The Pace

Try to double the pace. Two miles per hour is considered a low-intensity but crank your speed to four miles per hour. It should be moderate speed for everyone. 

  • Pump The Arms

Pumping the arms may look slightly silly. But this is beneficial for propelling the body forward and to reviving heart rate. Apart from that, it also does toning action for the upper part of your body. You are recommended to keep your arms bent at least 90° and to pump forward and back. 

  • Maintain Your Stride

When you are doing exercise and taking longer strides, thinking that it will help you cover the mile quickly, this doesn’t make a proper strategy for power walking speed.  By doing the opposite, you can better achieve results. 

In that case, you can mix up your average walking speed km by age. It adds variety and challenges your body every moment, making a good result on your walk speed.

  • Invest In Walking Shoes

There are a lot of differences between walking shoes and running shoes. Without the right shoes, you can’t be comfortable during the exercise. Your shoes should be capable of taking your weight. 

Apart from that, the right cushioning is also essential for making you comfortable during walking. 

  • Increase Your Distance Gradually

Don’t be limited by partial certainty. Try to increase it gradually. Beginners will not be able to cover 6 miles long in one hour. Instead, give it sometimes.  

If you walk two miles an hour on a first date, then ma at least 2.5 miles. This way, you will be able to cover 6 miles a day.

You should not force your body to make more movement. Instead, it takes pretty long so that it adjusts the activity. 

  • Take Intervals

Try to take intervals several times. At a 20-30 walking speed, you should take several intervals. Once you get comfortable with it, then in the interval time or make it within 10-15 minutes. Remember that the breaks make your body and mind relaxed and prepare yourself for the next task. 

These all are the tips to help you in walking. Your shorts will help if you make it speedy. Otherwise, you won’t be able to get its critical benefits. 

How Do I Keep From Getting Hurt While Power Walking?

Some specific rules can prevent injuries during walking. Apart from that, the walking speed for seniors can vary as per physician guidelines.  Here are some ways that can help you from getting hurt during power walking. 

  • Warm Up Yourself

Your shorts would help if you did not walk at full speed. Somewhat, Instead of a leisurely pace. Give your body time so it can adjust itself from a state motion. 

  • Stretch

You short would help if you made numbered up before doing any strenuous job. Before you start strenuous, give focus on calves and feet. Until your muscles feel listened to, you will not be ready to go. 

  • Track Distance and Adjust

Did you know the ten per cent rule of walking? Try to increase 10% of walking more than the previous week. So, in fast walking, do not double the mile or speed the next day as it may lead to burnout. 

How To Get Started On Your Way

Before you start your walking problem, make sure to talk with your healthcare provider. Without your physician’s advice, you should not consider anything. 

Primarily this is recommended for you when you are taking medicines for specific health problems. Otherwise, you may face several harmful effects such as feeling dizzy, faint or short of breathing. You should immediately contact your doctor if you are facing an issue with your upper body part. 

First, set a goal and then try to attain it. You can also look for the walking communities in your area. Connect with them and get essential guidance for your exercises. 

Frequently Asked Questions (FAQs): How fast should I walk a mile for my age

1. How fast should I walk a mile to lose weight?

If you are walking to lose weight, then make sure to keep the pace at 3 miles/ hour or 120 steps per minute. This is standard for senior aged people. But the adult can make it 4 miles per hour or 135 steps per hour. 

2. Is walking a 14-minute mile fast?

Brisk walking pace varies between 13-20 minutes per mile. At this pace, you will breathe harder than normal and be able to speak a full sentence. This is considered a low -moderate intensity walk. Fast walking space is considered 20 miles an hour or more than it. 

3. How far should a 60-year-old be able to walk?

If the older adult is in good physical condition, they can walk between 2000-9000 steps daily. These steps are counted as the 4-½ distance of walking. For the old aged people, it is better to ask a doctor for their exercises. 

4. Is it better to walk faster or longer?

Brisk walking or walking faster is better than walking longer. Walking with your maximum effort burns calories more than longer but slow walking. 

5. How long does it take the average person to walk a mile?

An average person takes around 15-22 minutes to walk a mile. However, it depends on the walking speed of the person. 

6. Is walking a mile in 16 minutes good?

Yes, walking 16 minutes a mile is good. Brisk walking is effective and ideal for reducing weight. But make sure your doctor recommends you to walk at the following speed. 

7. Is walking a mile in 19 minutes good?

The optimal speed of walking varies with the age, fitness level of the same people. Below 20 minutes of walking pace, it is considered average. But below 18 minutes per hour is considered brisk walking. 

8. Is walking one mile a day enough?

Walking a mile per day is enough for older adults. But for others, this is recommended to have 150 minutes per week that calculates more than 1 mile a day. 

9. How long does it take the average woman to walk a mile?

The average woman with a healthy body weight takes between 14-21 minutes to walk a mile. As per age, normal 20-29 aged women take 14-15 minutes. But for women between 40-49 age takes 15-17 minutes. 

10. How much should I walk for my age?

The chart of walking as per the age is given below:

20-291.34 to 1.363.0 to 3.4
30-391.34 to 1.433.0 to 3.2
40-491.39 to 1.433.11 to 3.2
50-591.31 to 1.432.93 to 3.2
60-691.24 to 1.342.77 to 3.0
70-791.13 to 1.262.53 to 2.82
80-89.94 to .972.10 to 2.17

11. Is walking 2 miles a day enough?

Yes, walking 2 miles a day is enough for you. How much you will work depends on your age, weight and health. So, you are recommended to consult a fitness expert to get a full discussion about this. 

The Bottom Line

At least 3-4 km average treadmill speed by age walking speeds per mile is enough for most people. But remember how fast you will walk depends on so many essential things such as fitness level, overall health and age of the person. Try to include walking as an important story of your life to live longer with good health. 

Apart from that, understanding how fast you will walk will help you keep your health in shape. Make a practice of walking 30-60 minutes every day. I  Hope this schedule mentioned above will help you to enjoy working out and to stay fit.

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