Turns out some 80-somethings are out there walking like they’ve still got somewhere important to be — and their brains are thanking them for it. Rally digs into the “super movers” study and what it means for the rest of us mere mortals. Grab your walking shoes, Silver Beasties — this one could be a game-changer.
EPISODE TRANSCRIPT
Rally:
Hey Beautiful People. Welcome back to the Silver Beast Podcast.
I’m Rally Preston. Seventy-one years old here… some would say that makes me officially old. Yeah, alright – everyone says that.
You know, I think when you’re still in your 60s, you can deny it and kind of get away with it. “Nah, c’mon I’m not old yet – 60 is the new 40 – I saw it on TikTok.”
But yeah, you round the corner on the big 7-0, and you’re out of wiggle room. Ok, you got me. Yeah, I’m old.
So you know, that’s why I’ve been walking more, that’s one thing. But what’s important for this episode is I’m trying to walk faster too. And not because I’m late for an early bird special. No, let me tell you why I’m actually walking faster now.
So I was reading this study – well, skimming it – about people who walk faster than normal for their age.
And this study focused on folks aged 80 and up. So the researchers noticed that a small percentage of them – well, they walked faster than normal. Like, fast enough to keep pace with people 30 years younger than them.
So these are 80-somethings trucking along at a pretty good clip.
So the researchers nicknamed these spry octogenarians: Super movers.
Well, here’s what’s important about this study for us.
These super movers weren’t just fast on their feet. Their brains were doing better too.
The study found these Super Movers had about half the risk of developing cognitive problems at 80+ years old. Half the risk!
And when researchers looked at their brain scans…they noticed these super movers’ hippocampus tissue was better preserved. Now not pickled, like my Uncle Wesley’s was – that’s a whole different thing. No, their hippocampuses were in much better shape. And you know, the hippocampus is basically the file cabinet for your memories upstairs.
So, walking fast and a sharper brain. Somehow, those two things seem to be connected. And that’s what was interesting.
Now the study researchers call this an “association,” not “a causation.” So put another way that even I can understand, the study couldn’t say faster walking definitely causes a sharper brain. Maybe these healthier 80+ year olds, just naturally walk faster. But why, I don’t know, it’s a mystery.
Well, what we already know for sure is walking works your heart. Your lungs. Your balance. Your muscles. Your blood sugar. Walking is like a tune-up for your whole system. Including your brain.
So even if faster walking isn’t a guaranteed fix for better brain health, it’s a pretty good hint something good is going on up there.
Now, before you lace up your Nikes and try to walk like the wind, let’s chat about what this study might mean for us.
Because here’s the good news. You don’t need to become a super mover to get a boost from this study.
The researchers point out that in another study, where older adults who were frail, or getting close to it… if they just walked a little faster than their normal pace – they saw some real improvement. In their strength. Their function. And their overall get-up-and-go.
So this isn’t about turning into the Six Million Dollar Man – which would be more like the 600-Million Dollar Man in today’s dollars, right?
This is about picking up the pace – just a little, when you walk. So aiming for a “brisk” walk.
Now, how do you know if you’re walking “briskly”? Well, there’s an easy test for that. It’s called the “talk test.”
Here’s what it is: If you can still chat comfortably while you’re walking, but singing an aria like Pavarotti would be tough? Well, that’s brisk walking. That’s the zone you want to be in.
Or, if you like numbers, aim for about a hundred steps a minute. That’s the benchmark researchers use for moderate exercise.
You don’t need a fancy smartwatch for that, by the way. Just count your steps for fifteen seconds. And then multiply by four. And Voila! Math you can probably do without a calculator – me, I’m gonna need my Hewlett Packard T3000.
So on your walks, just pick up your pace a little, at least a few times a week.
I’ve really started paying attention to this on my walks now. I’ll pick up the pace for a mile or two – oops, I mean a block or two – just to feel that little extra huff and puff in my breathing. Then you know, I back off for a bit. Catch my breath. Then, step up the pace again.
And I know this isn’t fancy. You just need a decent pair of shoes, and you can do this.
So here’s your challenge, Silver Beasties. Start walking faster a few minutes a day – and that’s it.
There’s a good chance it’s gonna perk up everything – including your brain.
Alright, let’s get to your Silver Beast Action Steps.
First: Try the “talk test” on your next walk. Pick up your pace — talking should still be easy, but singing would be a stretch. That’s the brisk walking zone you want to be in.
Alright, second: Count your steps for 15 seconds during a walk. Multiply that by four. Shoot for around a hundred steps a minute.
Third: Don’t try to overhaul your whole walk. Just add short bursts to your walks. Speed up for a minute, then you know, downshift for a bit. Just repeat that a few times.
Fourth: Aim for a brisk walk most days of the week – maybe for twenty or thirty minutes. Whatever you can do. Consistency beats intensity for this one.
And last one, which probably should’ve been first: Check with your doctor before ramping up any exercise routine. Especially if you’ve got balance issues, heart concerns, or joint pain. You know, just be smart about this.
Alright, here’s the bottom line, Silver Beasties.
You don’t need to become a super mover overnight.
Just pick up the pace a little when you go walking. You already know it’s great for your heart, bones and joints, and mood – all kinds of things.
And with this new study on the 80+ year olds who are “super movers” – brisk walks might be a real boost for your cognitive health too.
Alright, so lace up those walking shoes, and show the sidewalk who’s boss!
This is Rally Preston, hey step up your walks, and I’ll catch you next time right here on The Silver Beast Podcast. Take care!