When we think about aging, it’s easy to assume it’s all about the number of candles on the birthday cake. But modern research tells a very different story. As Psychology Today reports, scientists are now looking beyond chronological age and focusing on how the body and brain functionally age. And one surprising indicator may be hiding in plain sight—how fast you walk.
In a groundbreaking 2019 study published in JAMA Network Open, researchers tracked more than 900 individuals over a 40-year period, from childhood through midlife. What they found was astonishing: the speed at which a person walks at age 45 is strongly linked to the health and size of their brain.
Walking Speed as a Window to the Brain
The study revealed that slower walkers, those moving at an average of just 2.71 mph, had smaller brain volumes, thinner cortexes, more white matter hyperintensities (which are associated with cognitive decline), and reduced cortical surface area. On the other hand, the fastest group, walking at about 3.91 mph, showed healthier brain structures and better cognitive outcomes.
Even more remarkably, walking speed at 45 was correlated with changes in brain function that traced all the way back to childhood. The researchers noted that cognitive decline from childhood to midlife was more pronounced in the slower walkers, suggesting that the roots of this aging marker could be traced to early development.
These findings may be unsettling, but they also provide a powerful tool: a simple test—how fast you walk—can be a revealing measure of how quickly your brain is aging.
It’s Not Just a Signal, Walking May Actually Help
But is slow walking a cause or a consequence of poor brain health? The jury is still out. Researchers agree that correlation doesn’t imply causation. It’s possible that certain patterns in the brain lead to slower movement. However, there’s also growing evidence that movement—specifically walking—can actually improve brain health.
In a randomized trial published in the Proceedings of the National Academy of Sciences, 60 older adults were assigned either to a walking or stretching group for a year. At the end of the study, the walking group had increased the size of their hippocampus—the brain’s memory hub—by 2 percent, while the stretching group experienced shrinkage.
Similarly, in a smaller study involving diabetic participants, those who walked regularly demonstrated notable cognitive benefits compared to those who didn’t. These findings reinforce a much broader body of research connecting physical activity to neuroplasticity, immune function, metabolism, and overall brain vitality.
In a groundbreaking 2019 study published in JAMA Network Open, researchers tracked more than 900 individuals over a 40-year period, from childhood through midlife. What they found was astonishing: the speed at which a person walks at age 45 is strongly linked to the health and size of their brain.
Walking Speed as a Window to the Brain
The study revealed that slower walkers, those moving at an average of just 2.71 mph, had smaller brain volumes, thinner cortexes, more white matter hyperintensities (which are associated with cognitive decline), and reduced cortical surface area. On the other hand, the fastest group, walking at about 3.91 mph, showed healthier brain structures and better cognitive outcomes.
Even more remarkably, walking speed at 45 was correlated with changes in brain function that traced all the way back to childhood. The researchers noted that cognitive decline from childhood to midlife was more pronounced in the slower walkers, suggesting that the roots of this aging marker could be traced to early development.
These findings may be unsettling, but they also provide a powerful tool: a simple test—how fast you walk—can be a revealing measure of how quickly your brain is aging.
It’s Not Just a Signal, Walking May Actually Help
But is slow walking a cause or a consequence of poor brain health? The jury is still out. Researchers agree that correlation doesn’t imply causation. It’s possible that certain patterns in the brain lead to slower movement. However, there’s also growing evidence that movement—specifically walking—can actually improve brain health.
In a randomized trial published in the Proceedings of the National Academy of Sciences, 60 older adults were assigned either to a walking or stretching group for a year. At the end of the study, the walking group had increased the size of their hippocampus—the brain’s memory hub—by 2 percent, while the stretching group experienced shrinkage.
Similarly, in a smaller study involving diabetic participants, those who walked regularly demonstrated notable cognitive benefits compared to those who didn’t. These findings reinforce a much broader body of research connecting physical activity to neuroplasticity, immune function, metabolism, and overall brain vitality.
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