14 Extra Steps a Minute Could Improve Mobility in Seniors: Study Suggests

The results were clear: individuals who increased their pace by just 14 steps per minute reaching about 100 steps per minute saw measurable gains in their ability to walk longer distances during standardized tests. “People who haven’t experienced frailty can't imagine how big a difference it makes to be able to not get tired going to the grocery store or not need to sit down while they're out,” Rubin said.

To make this health intervention more practical, Rubin’s team also created the “Walk Test” app. Unlike standard smartphone step counters, the app uses a novel open-source algorithm and brief, deliberate walking tests to ensure high accuracy in cadence measurement. “We wanted to make it as low-barrier as possible so it’s easy for older adults to use without additional equipment,” Rubin explained. “The people who need the most help are usually the least well-equipped to get started.”

The studies suggest that even small adjustments in walking habits can significantly benefit older adults' health, helping them stay more independent. Rubin added, “Even casual walking had positive effects on our study participants.”

Reference: Rubin DS, Hung A, Yamamoto E, Hedeker D, Conroy DE, Huisingh-Scheetz M, et al. (2025) Walking cadence as a measure of activity intensity and impact on functional capacity for prefrail and frail older adults. PLoS One 20(7): e0323759. https://doi.org/10.1371/journal.pone.0323759