As we age, even subtle changes in our bodies can signal important health shifts. A recent study has uncovered a surprising link between walking speed and dementia risk.

Could your pace be revealing more than you think?


Researchers have long been on the hunt for early indicators of cognitive decline, and it appears that the pace at which we walk could be a more telling sign than we ever imagined.

A comprehensive study, which followed over 16,800 healthy individuals aged 65 and above in the U.S. and Australia, has suggested that a decrease in walking speed could be an early harbinger of dementia.


Over a seven-year period, from 2010 to 2017, participants underwent regular assessments that measured their walking speed and cognitive abilities.

The findings, published in JAMA Network Open, are particularly striking: those who experienced a reduction in walking speed of at least 2 inches per second annually, coupled with a decline in cognitive function, were at a heightened risk of developing dementia compared to their counterparts who did not show such declines.


Family members often notice subtle changes in their loved ones before a formal diagnosis of dementia is made.

Dr. Amy Brodtmann, a neurologist and professor at Monash University in Australia, echoes this sentiment, noting that a general slowdown in walking, thinking, and actions can be indicative of cognitive impairment and dementia, not just aging.

The study's lead, Dr. Taya A. Collyer, PhD, emphasizes that the combination of memory decline and slowing gait is a stronger predictor of future dementia risk than either factor alone.

This insight is particularly valuable for family doctors who might now consider monitoring walking speed as part of routine check-ups when there are concerns about dementia.


Walking speed is straightforward to measure and could serve as a practical tool for early screening when combined with other measures.

The simplicity of this approach is its greatest strength, as it does not require specialized equipment or tests that are beyond the scope of a general practice clinic.

Edward Farrell, a physical therapist and certified strength specialist, points out that our gait requires reflexive planning and adjustments, which can be impaired by cognitive diseases.

Monitoring these changes can provide early clues to potential cognitive issues.


Courtney Kloske, PhD, from the Alzheimer’s Association, highlights the importance of considering a wide range of risk factors, including genetics, health conditions, behaviors, and environmental elements.

She cites the 2024 Lancet Commission, which suggests that up to 45% of dementia cases could be delayed or prevented through healthy lifestyle choices.

Adopting a healthy diet, engaging in regular exercise, managing diabetes and blood pressure, and staying socially active are all strategies that can help prevent or delay cognitive decline.

Improving walking stride is also beneficial for overall health, reducing fall risk, and maintaining independence.


Farrell recommends incorporating strength training exercises like squats and leg lifts, stretching to maintain flexibility, and balance exercises such as Tai chi to support walking speed and pattern.

For those starting a walking program, wearing supportive sneakers and considering assistive devices like canes for balance challenges is advised.

This study serves as a reminder that the signs of our health are often right beneath our feet—quite literally.

So, let's lace up those walking shoes and step into a proactive approach to our cognitive well-being.
Have you noticed changes in your walking speed or pattern? Are you incorporating any specific exercises to maintain your gait and cognitive health? Share your experiences and tips in the comments below.