Can You Pass This 10-Second Walking Test?

This 10-second walking test should actually only take about 4 seconds, but it’s very important:

Stepping into good health

Set up a 12ft walkway (it doesn’t have to be anything special, just a flat floor on which you can walk in a straight line for about 12ft). Walk at a normal pace while timing yourself, and if it takes longer than about 4 seconds to walk that distance, then your walking speed is in a risk zone for future loss of independence.

Why walking speed matters: slower walking, especially after age 60, strongly predicts falls, fatigue, and declining independence, often before people realize there’s a problem.

So, what causes slow walking speed? Weak calves, stiff hips, and weak glutes are the three most common and most fixable reasons walking speed drops with age. Of those,

• Weak glutes: the gluteus maximus provides push-off power and upright stability, and when it isn’t firing, walking feels flat, slow, and draining.
• Weak calves: calves act as your walking engine, and when they weaken, pushing forwards feels harder, balance worsens, and walking becomes slower and more tiring.
• Stiff hips: tight hip flexors shorten your stride, making walking slower and more effortful, with prolonged sitting being the biggest contributor.

So, what to do about it?

• Prone glute training: lie on your front, gently squeeze your glutes, lift one leg slightly while keeping your lower back relaxed, then lower with control to target your glutes rather than your spine.
• Single-leg donkey calf raise: lean forwards with your hands on a chair or counter, lift one foot, and repeatedly push up onto your tiptoes and lower with control, using both legs if balance feels unsafe.
• Skateboard swings: no skateboard necessary; just stand holding a support, keep your back upright, place your weight on one leg, and swing the free leg forwards and backwards in a controlled motion to restore hip extension.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!