Average Walking Pace by Age and Sex

In a US study that timed 1,320 community-dwelling adults aged 18 to 85 over a 4-meter course from a standing start, the average usual walking speed was 1.12 meters per second: about 2.5 mph, or 24 minutes per mile. (1) Timed once they are already moving, adults walk faster: a 2011 meta-analysis of 41 studies found averages from 0.94 m/s (2.1 mph) in women aged 80 to 99 up to 1.43 m/s (3.2 mph) in men aged 40 to 49. (2)

Walking is a fundamental (but underrated) form of exercise.

As a personal trainer, I’m often approached for advice on weight loss. ‘Walk more’ is my most common recommendation, as I’ve witnessed firsthand the transformative power of this simple, accessible activity.

Knowing the average pace gives you a benchmark for tracking progress and setting realistic goals.

Average Walking Speed by Age and Sex

The table shows the usual walking speed of men and women in seven age groups from that same study (the NIH Toolbox study), in meters per second as published, with each speed converted to miles per hour and to minutes and seconds per mile. The researchers timed these walks indoors over 4 meters from a standing start, which makes them clinic test speeds; your pace on a long walk outside is likely faster.

Source: Bohannon RW, Wang YC. Four-Meter Gait Speed: Normative Values and Reliability Determined for Adults Participating in the NIH Toolbox Study. Archives of Physical Medicine and Rehabilitation. 2019;100(3):509-513. doi:10.1016/j.apmr.2018.06.031. PMID 30092204. Table 1, usual speed, read October 4, 2026 from the PMC author manuscript. Miles use the international mile of 1,609.344 meters.

Men walked a little faster than women in every age group, by 0.01 to 0.11 m/s. Speed changed little between 18 and 59 (every group fell between 1.11 and 1.21 m/s), then dropped: by 80 to 85, men averaged 0.97 m/s and women 0.95 m/s. (1)

Use the table to see where you stand, not to track small gains. The group averages are steady, but one person’s single timed walk is not: when the researchers retested 164 participants days later, a change smaller than 0.5 m/s (about 1.1 mph) could be measurement error rather than real progress. (1)

In a pooled analysis of 50,225 walkers from 11 British population surveys, published in the British Journal of Sports Medicine, people who called their usual pace average had a 20% lower risk of death from any cause than self-described slow walkers. Those who called it brisk or fast had a 24% lower risk. Faster walkers also had a lower risk of death from cardiovascular disease, but pace showed no link with cancer deaths. The study measured an association; it cannot show that walking faster caused the lower risk. (3)

Average Walking Speed vs. Average Walking Pace

Many people use walking pace and walking speed interchangeably. However, these are two different concepts. Here is a brief overview:

• Average Walking Speed: It is measured in units of distance per unit of time (mph or km/h) and tells you how fast a person moves. In the NIH Toolbox study, the average usual walking speed was 1.12 m/s, about 2.5 mph (4.0 km/h).
• Average Walking Pace: Pace is time per unit of distance, such as minutes per mile or per kilometer: the inverse of speed. The same average works out to about 24 minutes per mile (15 minutes per kilometer).

To sum it up, speed is how fast you’re moving, while pace is how long it takes to cover a set distance. 

The Impact of Fitness Level on Average Walking Pace

Fitness changes how hard a given pace feels. We could not find a published standard for beginner, intermediate or advanced walking speeds, so judge your level by effort. The US Physical Activity Guidelines give a simple talk test: during moderate-intensity activity you can talk, but not sing, and during vigorous activity you cannot say more than a few words without pausing for a breath. (4)

Beginners

Beginners might find a brisk pace for longer walks challenging. Starting at a comfortable pace that aligns with their body’s current abilities is key to maintaining regular walking practice. The guidelines note that older or less fit adults may feel a brisk walk as vigorous, and that they still gain health benefits by starting with light activity and building up as they are able. (4)

Beginners aiming to boost their average walking pace should focus on consistency.

I recommend my personal training clients set incremental goals, including slight increases in pace and distance each week, to boost their performance.

Intermediate

Once regular walks feel easy, pick up the pace until you can still talk but could not sing. That is moderate intensity, and the guidelines recommend 150 to 300 minutes of it a week for adults, or 75 to 150 minutes of vigorous activity. (4)

Advanced

Fitter walkers may find a brisk walk easy enough to sing through, and the guidelines say these adults may need vigorous activity for some health benefits. Walking very fast, at 4.5 to 5 mph (a mile in 12:00 to 13:20), counts as vigorous. (4) You can also raise the effort with hills or intervals.

Average Walking Pace for Different Purposes

It’s important to note that the purpose behind walking influences the pace one maintains. For example, a walk for fitness calls for a faster pace than a leisurely stroll.

Walking for fitness involves walking briskly to raise your heart rate. The Physical Activity Guidelines count walking briskly, at 2.5 to 4 mph (15 to 24 minutes per mile), as moderate-intensity activity. (4)

Leisurely walking, on the other hand, is more relaxed. While hitting the pace, distance, or heart rate objective is generally the goal during a brisk walk, a leisurely stroll is usually about enjoying the surroundings, relaxing, and mindfulness. The guidelines class a slow or leisurely pace, 2 mph or less (30 minutes per mile or slower), as light activity. (4)

Commuting by foot involves maintaining a balance between efficiency and comfort. The NIH Toolbox researchers told people to walk at their “usual speed, just as if” they “were walking down the street to go to the store,” so the table above is a fair guide to an errand pace, allowing for its short, standing-start course.

If you walk to lose weight, the next question is how much walking time adds to a diet.

A 12-week randomized controlled trial published in The Journal of Nutrition put 82 overweight and obese adults on a reduced-calorie diet, and one group also walked 2.5 hours a week. The walkers lost more fat mass than the diet-only group (6.4 kg against 4.8 kg) and also lowered their insulin. The gap in total weight loss (8.8 kg against 7.0 kg) was not statistically significant. (5)

A second 12-week trial, published in the International Journal of Obesity, put overweight premenopausal women on a low-fat weight-loss diet; 56 finished the program. One group also walked 30 minutes, 5 days a week, and another walked 60 minutes, 5 days a week. All three groups lost a similar amount of weight, but both walking groups improved their waist size, estimated fitness and LDL cholesterol more than the diet-only group. (6)

The authors concluded that 30 minutes of walking on most days, combined with the diet, may be as beneficial as 60 minutes.

Role of Terrain and Environment in Average Walking Pace

Different terrains, from flat ground to hills and rugged trails, pose unique challenges and call for adjustments in walking pace.

Maintaining a steady, quick pace is the easiest on a flat terrain, as it allows for consistency in stride and minimal resistance.

Uphill walking involves more muscular effort, especially in the lower body. The incline slows down one’s pace and increases the cardiovascular strain. People who don’t have access to hills can use the incline feature on a treadmill at the appropriate walking speed.

Rugged trails, in my experience, present the biggest challenge. They require careful navigation, which inevitably slows down the pace.

Switching up your walking terrain can introduce new challenges to your workouts, which can be incredibly effective for improving your endurance, cardiovascular health, and overall fitness levels.

However, you must adjust your walking pace according to each terrain for efficiency and safety. Going too fast on a rugged terrain can increase injury risk, whereas going too slow on a flat surface can result in suboptimal cardiovascular workout performance.

Advanced Techniques to Increase Average Walking Pace

Here are some of the most effective methods of boosting walking speed:

Interval Training

Interval training is an effective method that involves alternating between fast-paced and moderate walking. This technique boosts cardiovascular endurance and leg strength, which is crucial for a quicker pace.

Interval training involves walking briskly for a set time, for example, two minutes, and then slowing down for a minute. These types of workouts include repeating this cycle throughout the walk.

Strength Training

Strength training, especially for the lower body, can help improve the average walking pace. Exercises like squats, lunges, and calf raises build the muscle groups used in walking. Strengthening these muscles supports faster and more efficient walking.

Flexibility and Mobility Work

Flexibility and mobility are often overlooked while training to improve walking pace. Increasing flexibility and joint mobility, particularly in the hips and ankles, has helped improve my gait and walking pace.

Incorporating regular stretching into your routine, including hip flexor stretches and ankle circles, can improve your range of motion, allowing for longer strides and a faster average walking pace.

Technique Optimization

Stride length, arm swing, and posture can significantly impact speed. For example, maintaining a straight torso with a slight forward lean and swinging arms in coordination with the opposite leg helps propel the body forward more efficiently.

Working with a walking or running coach can help improve your gait and technique, which can enhance your walking pace. Hiring a professional might cost you some money upfront, but the results will pay dividends in the long term.

Speed Drills

Speed drills, such as high knees and butt kicks, train quick leg turnover, an essential aspect of walking faster.

Tools and Apps to Measure and Track Walking Pace

Here are some tools to measure and track your walking pace:

Smartphone Apps

Apps like Strava, MapMyWalk, Nike Run Club, and the Workout app on Apple Watch are excellent for tracking workouts. They record your distance and pace, so you can see how your pace changes from week to week.

Fitness Trackers and Smartwatches

Smartwatches and heart rate sensors read your heart rate through contact with your skin, and many watches also estimate calories burned and stride length. This data allows you to adjust your walking speed on the fly. If your device counts steps but not distance, our steps to miles calculator turns a step count into miles.

How To Use These Tools Effectively

Start small and use the tracking tools with the least friction. Begin by tracking the duration and distance of your daily walks. Monitor your average pace and set small, incremental goals for improvement. Share your goals and progress with a professional for a personalized training program for better results.

Conclusion

Usual walking speed changes little from 18 to 59 and slows after that; the table above gives the average for your age and sex. Your own pace will shift with terrain, fitness and the purpose of the walk. Walking at a brisk pace is an effective way for people of all fitness levels to improve their endurance and overall health and well-being.

If you have any questions about the average walking pace, drop them in the comments below, and I’ll be happy to help!

References

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

1. Bohannon RW, Wang YC. Four-Meter Gait Speed: Normative Values and Reliability Determined for Adults Participating in the NIH Toolbox Study. Arch Phys Med Rehabil. 2019 Mar;100(3):509-513. doi: 10.1016/j.apmr.2018.06.031. PMID: 30092204.
2. Bohannon RW, Williams Andrews A. Normal walking speed: a descriptive meta-analysis. Physiotherapy. 2011 Sep;97(3):182-9. doi: 10.1016/j.physio.2010.12.004. PMID: 21820535.
3. Stamatakis E, Kelly P, Strain T, Murtagh EM, Ding D, Murphy MH. Self-rated walking pace and all-cause, cardiovascular disease, and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts. Br J Sports Med. 2018 Jun;52(12):761-768. doi: 10.1136/bjsports-2017-098677. PMID: 29858463.
4. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. U.S. Department of Health and Human Services; 2018. Available from: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
5. Kleist B, Wahrburg U, Stehle P, Schomaker R, Greiwing A, Stoffel-Wagner B, Egert S. Moderate Walking Enhances the Effects of an Energy-Restricted Diet on Fat Mass Loss and Serum Insulin in Overweight and Obese Adults in a 12-Week Randomized Controlled Trial. J Nutr. 2017 Oct 1;147(10):1875-1884. doi: 10.3945/jn.117.251744. PMID: 28794207.
6. Bond Brill J, Perry AC, Parker L, Robinson A, Burnett K. Dose-response effect of walking exercise on weight loss. How much is enough? Int J Obes Relat Metab Disord. 2002 Nov;26(11):1484-93. doi: 10.1038/sj.ijo.0802133. PMID: 12439651.