®Brisk walking
Wear comfortable shoes and walk at a pace where you can talk but not sing. On bad days, walk for less time, but do not stop altogether.
Start with 5–10 minutes; add a few minutes each week4 metresLength of the test; if you are short of space, 3 metres can also be used
12%Lower risk of death linked to each 0.1 m/s faster walking speed (aged 65 and over)
1.0 m/sThis speed and above was linked to longer-than-expected survival
0.8 m/sSpeed that roughly matched average life expectancy
Measure yourself
Measure with the stopwatch
Mark a start line and an end line on the floor. Ask someone to time you: they start the stopwatch as they say “Go” and stop it when one of your feet has completely crossed the end line. Do two walks; the faster one is your result.
Distance
Sex
0.00seconds
Ready
The person stands with both feet at the start line. Start the stopwatch as you say “Go”.
Ready
The person stands with both feet at the start line. Start the stopwatch as you say “Go”.
Walking
Stop when one foot has completely crossed the end line.
Start
Stop
Start the 2nd walk
1st walk recorded
Go back to the start line; when you are ready, start the second walk.
Two walks completed
The faster walk is your result; your speed and the comparison are ready.
Your best time: {s} seconds ({d} metres)
about {k} km/h
m/s
Enter your age to see a comparison.
There is no reliable comparison value for this age.
The average for your age group is {m} m/s.
A speed of 1.0 m/s or more was linked to longer-than-expected survival in people aged 65 and over.
A speed of around 0.8 m/s roughly matched average life expectancy in people aged 65 and over; 1.0 m/s or more was linked to longer survival.
Speeds below 0.8 m/s were linked to shorter life expectancy in people aged 65 and over. This is not a diagnosis; you can start with strength, balance and walking exercises and talk to a doctor or physiotherapist.
At or near the average
Below average
Hello, I did the gait speed test on drihsaneren.com: {v} m/s ({d} metres, {s} seconds). I would like some information about an assessment.
seconds
Your results are stored only on this device; they are not sent anywhere.
How to do it
- Measure 4 metres (3 metres if you are short of space) on a flat, clear floor; mark the start and end lines with tape.
- The person stands with both feet at the start line. Leave clear space beyond the end line so they can take a few more steps.
- Say “Go” and start the stopwatch. The person walks at their usual pace until they have passed the end line.
- Stop the stopwatch as soon as one foot has completely crossed the end line. Do two walks; the faster one counts.
Doing it safely
- Clear away anything you could trip over, such as rug edges or cables, and wear comfortable, non-slip shoes.
- If you use a walking stick or frame in daily life, do the test with it.
- If your balance is poor or you have fallen recently, have someone walk alongside you.
Comparison
Average walking speed by age
Average values from an analysis combining studies in healthy adults (metres per second). Your age group is highlighted based on the age you entered above.
| Age | Female | Male |
|---|---|---|
| 20–29 | 1.34 | 1.36 |
| 30–39 | 1.34 | 1.43 |
| 40–49 | 1.39 | 1.43 |
| 50–59 | 1.31 | 1.43 |
| 60–69 | 1.24 | 1.34 |
| 70–79 | 1.13 | 1.26 |
| 80–99 | 0.94 | 0.97 |
Support your walking
Four exercises at home
Strong legs and good balance are the foundation of comfortable, safe walking. For leg strength, see the 30-second chair stand test; for balance, see the 10-second balance test.
Sit-to-stand from a chair
The test itself is its best exercise. On a sturdy chair without armrests, with your arms crossed over your chest, stand up and sit down at a controlled pace. If this is too hard, start by pushing up with your arms or by using a higher chair.
8–12 repetitions, 2–3 sets, 2–3 days a weekHeel raises
Stand tall, holding lightly onto a worktop. Rise up onto your toes, then lower slowly. When it gets easy, try it on one foot.
10–15 reps, 2–3 setsHeel-to-toe walking
Walk along the counter or a wall, keeping one hand ready to steady yourself. With each step, place the heel of your front foot just in front of the toes of your back foot, and keep your eyes looking ahead. Follow a straight line, as if walking a tightrope.
10–15 steps, 2–3 roundsFrequently asked questions
Why does walking speed matter?
Walking requires your muscles, joints, balance, heart, lungs and nervous system to work together. That is why walking speed is used as a simple marker of overall health in older adults. In an analysis combining nine studies that followed 34,485 people aged 65 and over, those who walked faster lived longer. This is an association; the test alone does not show any disease.
Should I walk fast?
No. Walk at your usual, comfortable pace during the test. The aim is to measure your everyday walking; don’t race.
Can I do it with a walking stick or frame?
Yes. You can use the walking stick or walking aid you use in daily life. For comparison, just do it the same way each time.
My speed was low; what should I do?
This is not a diagnosis. Leg strength, balance and regular walking support walking speed; you can start with the exercises below. If your walking has slowed down noticeably recently, you fall often, or you have symptoms such as shortness of breath or chest pain, see a doctor.
Sources
- Studenski S, Perera S, Patel K, et al. Gait speed and survival in older adults. JAMA. 2011;305:50–58.
- Bohannon RW, Andrews AW. Normal walking speed: a descriptive meta-analysis. Physiotherapy. 2011;97:182–189.
- Harvard eFrailty. Short Physical Performance Battery (SPPB): gait speed test instructions.