It may seem like just an automatic everyday movement, but the way someone walks, especially the speed at which they move, is today one of the most valuable clues about general health status. Every step, every oscillation and every change in rhythm reveals the integrated functioning of muscular, cardiac, pulmonary and even cognitive systems. Therefore, researchers and clinicians began to look at gait with the same attention given to laboratory tests or classic vital signs, such as heart rate and blood pressure.
Nutritionist Danielli Orletti, founder of the Orletti Institute of Lifestyle Medicine, explains that walking speed has become one of the best indicators of health and the body’s physiological reserve. According to her, “gait integrates, in a single behavior, information from several systems at the same time”, which makes this simple gesture one of the most accurate and accessible markers for evaluating functional loss.
Why walking speed has become an essential marker of health
Doctor Danielli Orletti states that walking works as a “summary” of a person’s functional state because it simultaneously mobilizes capacity, balance and neurological coordination. “It reflects not only physical condition, but also physiological reserve, that is, how well the organism can respond to stress”, he explains.
This multisystem integration makes walking speed a much more sensitive indicator than most people realize, capable of revealing limitations even before clear symptoms appear.
What the body reveals when we walk slower or faster
According to Danielli, when walking becomes slower, the body may be signaling important changes. She highlights the most frequent causes: loss of muscle strength, reduced cardiorespiratory capacity, changes in balance, onset of cognitive decline, fatigue or joint problems. She reinforces that, in many cases, slow walking is the first visible sign that something is not going well, long before an exam detects more advanced deficits.
On the other hand, faster walking often demonstrates the opposite. According to the doctor, this pattern indicates good, preserved muscle mass, good cardiovascular function, neurological integrity and absence of pain in mobility. In other words, the more fluid and faster the gait, the more likely it is that the body is functioning efficiently.
Gait speed as a “new vital sign”
The expression may seem bold, but it is supported by scientific literature. Danielli Orletti that “several studies consider gait speed a vital sign of aging”, precisely because it has “similar or superior predictive power to many traditional tests” in assessing the risk of hospitalization, dependence and mortality.
The big advantage, according to her, is that this marker is simple, cheap, reproducible and highly reliable. It does not require sophisticated technology, just a short path and a timer, and provides extremely relevant information for clinical decisions and prevention strategies.
Body systems involved in walking speed
To walk, the body activates several mechanisms simultaneously. Danielli details that this involves:
- Muscular system, especially quadriceps, glutes and calves, places where sarcopenia manifests itself early;
- Cardiovascular system, which needs to send oxygen to the muscles efficiently;
- Respiratory system, responsible for adequate ventilation during effort;
- Neurological system, which coordinates balance, reaction time and motor patterns;
- Osteoarticular system, often affected by chronic pain and stiffness.
That’s why she summarizes: “Gait is so sensitive because it depends on everything working in harmony.”
Diseases that can be detected early by slow walking
Danielli reinforces that reduced speed can be one of the first signs of chronic diseases that are still silent. Among the conditions associated with idling, she lists:
- Cardiovascular diseases, such as heart attack and heart failure;
- Type 2 diabetes;
- Chronic lung disease;
- Metabolic syndrome;
- Depression;
- Cognitive decline and dementia;
- Frailty and sarcopenia.
According to the doctor, “it is an early marker because it changes before obvious symptoms”, which can allow for earlier and more effective interventions.
The direct relationship with sarcopenia
Slow gait is one of the central criteria for diagnosing sarcopenia, the loss of muscle mass and strength associated with aging. Danielli highlights that this reduction in speed often appears even before the muscle loss is visible to the naked eye.
This means that observing the way someone walks can be as important as measuring lean mass in specific exams and, in many cases, even more sensitive.
Mobility, balance and risk of falls
According to the expert, walking speed works as a “thermometer” of global mobility. When a person starts to walk more slowly, it is a sign that the body is losing speed in reacting to challenges in the environment, such as avoiding obstacles or regaining balance after a stumble.
The doctor warns: “People with slow gait have greater instability and have more difficulty reacting to unforeseen events”, which significantly increases the risk of falls, one of the main causes of hospitalization and loss of independence in the elderly. She recalls that, according to scientific literature, gait speed is one of the best predictors of this risk.
Who should worry and when to seek evaluation
Danielli recommends paying attention when walking becomes slower for no apparent reason, especially in people over 60 years of age. Signs such as tiredness when walking, frequent trips, fear of falling or the need to stop to rest should prompt investigation.
Assessing gait regularly can help detect disease at very early stages and guide strengthening programs, physical therapy or lifestyle changes.
How to improve or preserve walking speed
Although walking speed naturally drops with age, it is possible to preserve it. The doctor reinforces the importance of routines that include:
- Regular muscle strengthening, especially of the lower limbs;
- Balance and coordination exercises;
- Consistent aerobic activity;
- Control of chronic diseases;
- Good joint health and pain management;
- Physiotherapy follow-up when necessary.
According to Danielli, preserving walking speed means preserving autonomy, independence and quality of life.
