How becoming a “super mover”can boost your brain
A study shows that brisk walking is good for your cognitive as well as your physical health. Here’s how to increase your speed.
Shutterstock/SeventyFour
A study shows that brisk walking is good for your cognitive as well as your physical health. Here’s how to increase your speed.
We all know that walking at a brisk pace is good for your body, but a new study has shown it can also boost your brain too.
Research published in the Neurology Journal showed that people in their 80s who walked faster had a lower risk of cognitive impairment as well as healthier lifestyles, less chronic illness and a younger biological age. These “super movers” showed slower memory and non-memory-related cognitive decline and lower prevalence of Alzheimer’s disease and dementia.
And a study of 420,000 Brits published in April 2025 found that those with average or brisk walking paces were associated with 35% and 43% lower risks of all heart rhythm abnormalities studied, compared with a slow pace.
If that’s not compelling enough, a 2023 a British and Australian study suggested that an 11-minute brisk walk every day could prevent one in 10 early deaths.
More research has shown it can also boost your brainpower, trim your waist and improve your mood.
But what is brisk walking? How fast do you have to go and is it the same speed for everyone?
We’ve got expert advice on how to transform a stroll into something that could save your life.
When we talk about walking, it can mean so many different things. It can describe those few steps from our sofa to our fridge, a gentle stroll with friends, or even a 10-mile, pulse-raising stride out across hills and mountains.
Any movement is good for you and there are many benefits to walking, but the facts are that the faster you walk, the more health gains you derive from it.
“In terms of longevity, regular physical activity, including walking, is associated with a longer and healthier life,” explains Dr Paddy Dempsey, one of authors of the British and Australian study.
“Even small amounts of daily walking can contribute to a healthier ageing process, by reducing the risk of chronic diseases and maintaining physical and mental function.
“Brisk walking elevates the heart rate and increases the intensity of the activity, leading to more significant cardiovascular stimulation and more benefits.”
Put simply, brisk walking is faster than regular walking but not as fast as jogging or running. It should be fast enough to elevate your heart rate and breathing, but you should still be able to hold a conversation without getting too breathless.
Dr Dempsey says: “For most people, walking at a brisk pace – where you can still talk but not sing – is a good target. It is important to consider individual factors such as age, baseline fitness level and health conditions.
“If someone is just starting out with walking after a period of inactivity, or has certain health or functional limitations, even a leisurely stroll can still provide health benefits.”
Joanna Hall is a qualified sport scientist and founder of the WalkActive programme used by many GPs across the UK. She says that many people try to rush when they walk to get fit, which can cause more harm than good.
“When people think about walking faster, they think they should be moving their legs as quickly as possible, so they try to rush, lean forwards and often end up with back problems,” Hall says. “You need to get your technique right to align all your muscles, so that when you are walking they can stretch out like a rubber band.
“Keep your head up, don’t lean forward and let your arms swing back to open up your posture and create a good rhythm.
“Then think about the position of your hips, keep your pelvis lifted so your legs can actually move, and then peel and lift your back foot off the ground with every stride.”
Brisk walking is defined as a minimum of 100 steps per minute, a figure Hall agrees with.
“You need to be doing at least 100 steps to have a health fitness benefit, and if you want to be getting more of a cardiovascular benefit, then you need to be pushing up to 130 steps per minute,” she says.
“As your technique gets better you will get faster through your length of stride. It shouldn’t feel like you are forcing it. In my experience, 120 steps per minute is a good cadence to build up to.”
The easiest way to measure your speed is with a step counter or fitness tracker. But Hall warns not to get too caught up with counting the number of steps you take.
“It will be different for everyone,” she warns. “A fit 50-year-old won’t be taking the same number of steps per minute as a 90-year-old for the same benefit. We are all different and we all have our own optimum speed.”
She says there are three easy ways, without counting your steps, to check you are walking briskly:
You should be slightly out of breath, so you could chat to your friend but not be able to sing or recite a Shakespeare monologue without stopping and catching your breath.
When you finish your session you should feel a bit damp, a little sweaty. You’ll want to wash your top rather than wear it again.
Give your breathing a rating of between zero and 10. Zero is deep relaxed breathing and 10 is gasping for breath. If you want to get a cardiovascular benefit then you need to be aiming above five and ideally around six or seven.
Hall recommends fitting in at least four sessions a week to get the most benefit, and says she’s seen first-hand the transformation that brisk walking can bring about.
“We work with GPs, patients and individuals, and see significant improvements in their cardiovascular fitness, with their breathing,” she explains. “We also see them changing shape and toning up as the weeks go by.
“Just remember to take it at your own pace, don’t force the speed and always focus on the positives. However fast you go, just by walking you will be benefiting your health and your wellbeing.”
If you have any pre-existing health conditions or concerns, it’s a good idea to speak to your doctor before starting a new exercise routine.
Find out about Saga’s walking holidays here…
Saga’s walking holidays are perfect for exploring Europe’s stunning destinations on foot. They’re suitable for all fitness levels and offer a well-balanced mix of guided walks and relaxation.
Health insurance for people over 50 that provides a quicker route to diagnosis and planned medical treatment in a private facility.
Underwritten by Bupa Insurance Limited.
We examine the science and how to best look after our brain as we get older.
Want to start winter mornings feeling energised? Follow these five simple tips.
Expert nutritionists break down the most important foods to eat in each decade as we get older.
Your neighbourhood pharmacist now offers a surprising number of services.
10 simple alternative items that can have a big effect on your health – without depriving you.
New measures for GP appointments are in the headlines, but what effect will they have for you when it comes to getting to see a doctor?
Everything you need to know about the lung infection, and how you could be ill with “walking” pneumonia without realising it.
