Will you live a long, healthy life? Here’s how to predict the answer…

What’s the secret to a long life?

According to the latest research, it’s something so simple and natural, that you probably rarely ever think about it: Your gait speed.

In other words, how quickly and well you walk at a comfortable pace.

I’ll reveal the why behind this in just a moment…

But first, know this: Since your gait speed reveals your potential for longevity, it’s entirely possible to increase your chances of living a longer, healthier life… all by improving something as simple as your walk.

Assessing gait is your canary in a coal mine

I think it’s safe to say that in general, most people don’t give their gait a second thought. But when you consider these five factors that contribute to how you get around, their importance is obvious:

  • Bone health
  • Cognitive function
  • Coordination
  • Joint health
  • Muscle strength

Just by assessing those few factors, it’s clear to see how aging affects gait — and how gait, in turn, can be used as an accurate indicator of our general health as we age.

In his Insider’s Ultimate Guide to Outsmarting “Old Age,” Dr. Marc Micozzi cites a JAMA study where researchers followed more than 17,500 people ages 65 or older for up to 21 years. In every group of older adults studied, lively gait speed was associated with longer survival.

Dr. Micozzi puts those results into perspective: “Gait speed can tell doctors a lot about your health and predict your longevity.

“In fact, it’s as accurate a predictor of longevity as any other factor — including age, gender, use of medical devices, chronic conditions, smoking history, blood pressure, BMI, and history of hospitalizations!”

Obviously, some of those factors can be modified and some can’t, but there’s one thing we can do to rescue our gait speed: Exercise. And one exercise in particular works best.

Putting some muscle into your senior years

In a meta-analysis of more than 40 studies that included almost 2,500 senior participants, researchers judged these three types of exercise for their ability to improve gait speed:

  • Combination of different trainings
  • Coordination training
  • Resistance training

Results showed that each approach improved gait speed, but the greatest benefit came with resistance training — also known as strength training, more commonly known as weight-lifting.

Now you don’t need to heave gigantic barbells over your head or have huge, bulging muscles in order to strength train. In fact, for older adults, this type of training is an ideal way to keep muscles strong and joints limber.

And maintaining muscle strength is an essential part of healthy aging. Strength training, combined with high protein intake, is the best overall approach to avoid sarcopenia — the gradual, age-related loss of muscle mass that promotes frailty in older seniors.

Other key measures to watch for

Dr. Micozzi recommends that you talk to your doctor if you have concerns about your gait, especially as it applies to your potential for longevity.

And while gait is important in predicting the length and quality of your life, Dr. Micozzi adds that other recently-discovered longevity predictors are also important to consider. These include:

  • Chair rise time
  • Grip strength
  • Standing balance time

As with gait, these measures reflect the state of your cognitive function, muscle performance, bone and joint health, and other factors that are so important for longevity.

To learn more about these and many other ways to help you live a longer, healthier life, refer to Dr. Micozzi’s Insider’s Ultimate Guide to Outsmarting “Old Age.” Click here for a comprehensive overview of this insightful protocol, or to enroll today.

SOURCES

“Effects of Three Types of Exercise Interventions on Healthy Old Adults’ Gait Speed: A Systematic Review and Meta-Analysis” Sports Medicine 2015; 45: 1627-1643. doi: 10.1007/s40279-015-0371-2