Let’s Make the World Walk Faster (And Live Longer While We’re At It)

I have a mission: to make the world walk faster.

Not because I want to stop getting stuck behind slow pedestrians at the supermarket (though, let’s be honest, that’s a bonus), but because your walking speed is a predictor of how long you’re going to live.

Yes, really. Research shows that faster walkers tend to live longer and have better overall health. It’s a simple yet powerful indicator of fitness, mobility, and longevity. And the best part? Walking is one of the easiest ways to improve your health—requiring zero skill, equipment, or training.

Why Walking Speed Matters for Longevity

Studies have found that gait speed (aka how fast you walk) is linked to life expectancy. In fact, walking pace is used as a clinical tool to assess overall health, especially in older adults.

🚶 Faster walkers tend to have:

✔️ Better cardiovascular fitness

✔️ Greater muscle strength

✔️ Improved coordination and balance

✔️ Lower risk of chronic diseases

✔️ Higher energy levels

Simply put: the faster you can comfortably walk, the better shape your body is in. And improving your walking speed? That’s an easy win for your health.

How to Walk More (Without Even Trying)

Most people think of walking as “exercise,” but honestly? It’s just movement. And movement can be built into your day in creative, effortless ways.

Here are some of my favorite sneaky ways to get extra steps in:

1. March on the Spot (Yes, Really!)

If you’re stuck inside or working from home, marching in place is surprisingly effective. Set a timer and march during TV ads, between Zoom calls, or while brushing your teeth.

2. The ‘Mall Walk’ Hack

When it’s too hot, cold, or rainy, I go to a huge mall, park on one end, and walk laps while window shopping. Before I know it, I’ve hit thousands of steps without thinking about it.

3. Walk & Talk

✔️ Take calls while walking

✔️ Walk around your home while listening to a podcast

✔️ Catch up with friends on a walk instead of over coffee

4. Treadmill Time

If you have access to a treadmill, turn it into a habit. Walk while reading, watching a show, or scrolling your phone.

5. Turn Errands Into Steps

✔️ Park further away

✔️ Take the stairs

✔️ Walk to the store if possible

Every step adds up. And the more you move, the faster (and healthier) you’ll be.

Other Longevity Hacks (Beyond Walking Faster)

While walking is a major piece of the puzzle, there are a few other simple habits that contribute to a longer, healthier life:

1. Build Grip Strength

Another weird but true predictor of longevity? Grip strength.

One study found that stronger hands were linked to a longer life—except for one outlier: a woman with an incredible grip from years of baking and opening stubborn jars.

So, while opening jam jars might boost your grip, resistance training is a better bet (without the extra sugar intake).

2. Improve Balance & Reduce Stress

✔️ Decompression walks – walking without distractions to clear your mind

✔️ Meditation or binaural beats for relaxation

✔️ Laughter & social connection – chatting with friends, engaging in hobbies, and finding joy in daily life

3. Optimize Air Quality & Sleep

✔️ Breathe clean air – avoid pollutants, get fresh air when possible

✔️ Prioritize sleep – aim for quality, uninterrupted rest

✔️ Stay hydrated – drink enough water throughout the day

Final Thoughts: Walk Faster, Live Longer

If you want to live longer and feel better, start by walking faster. It’s a simple yet powerful shift that can transform your health.

✔️ Make walking a habit, not a workout

✔️ Sneak movement into your day wherever possible

✔️ Focus on overall longevity habits like strength, balance, and stress reduction

Let’s pick up the pace—literally. Your future self will thank you. And if you want some more pointers, let’s get you on the exercise program that suits your needs and build on this habit!