Average Walking Speed by Age and Gender
The average adult walking speed is 3.0 mph (4.8 km/h), which translates to a 20-minute mile. But this single number hides significant variation by age, gender, and fitness level.
This page presents the most comprehensive walking speed data available, drawn from the landmark Bohannon & Andrews (2011) meta-analysis of 23,111 participants across 41 studies.
Average Walking Speed: The Quick Answer
Most healthy adults walk at 2.5 to 4.0 mph during everyday walking. Here's what the research shows:
| Measure | Speed |
|---|---|
| Overall average (all adults) | 3.0 mph (4.8 km/h) |
| Men's average (all ages) | 3.0–3.2 mph |
| Women's average (all ages) | 2.8–3.1 mph |
| CDC moderate-intensity range | 2.5–4.0 mph |
| Brisk walking (~100 steps/min) | ~3.5 mph |
These are comfortable, self-selected speeds — how fast people naturally walk when told to walk at their "normal" pace.
Walking Speed by Age: Complete Data
The following table is derived from Bohannon & Andrews (2011), published in Physiotherapy. This remains the gold standard for normative walking speed data.
The study was a meta-analysis combining data from 41 individual studies with a total of 23,111 healthy, community-dwelling adult participants. All subjects walked at a self-selected comfortable pace.
| Age Group | Men m/s | Men mph | Men min/mile | Women m/s | Women mph | Women min/mile |
|---|---|---|---|---|---|---|
| 20–29 | 1.36 | 3.04 | 19:44 | 1.34 | 3 | 20:00 |
| 30–39 | 1.43 | 3.2 | 18:45 | 1.34 | 3 | 20:00 |
| 40–49 | 1.43 | 3.2 | 18:45 | 1.39 | 3.11 | 19:17 |
| 50–59 | 1.43 | 3.2 | 18:45 | 1.31 | 2.93 | 20:28 |
| 60–69 | 1.34 | 3 | 20:00 | 1.24 | 2.77 | 21:40 |
| 70–79 | 1.26 | 2.82 | 21:17 | 1.13 | 2.53 | 23:43 |
| 80–99 | 0.97 | 2.17 | 27:39 | 0.94 | 2.1 | 28:34 |
Key Findings
Men peak at 30–59
Male walking speed holds remarkably steady at 1.43 m/s (3.20 mph) across three decades, from the 30s through the 50s. The decline begins at 60.
Women peak at 40–49
Female walking speed peaks slightly later than expected at 1.39 m/s (3.11 mph) in the 40–49 bracket. This may reflect increased fitness focus in middle age.
Decline accelerates after 70
Walking speed drops about 10% per decade from 60 to 79, then drops more steeply after 80 — roughly 25% between the 70s and 80s.
Gender gap is small
Men walk only 5–10% faster than women in most age brackets. The gap widens slightly in older age groups.
Comfortable vs. Maximum Walking Speed
Bohannon (1997) measured both comfortable and maximum walking speeds in 230 healthy volunteers aged 20–79:
| Age Group | Comfort (Men) | Maximum (Men) | Comfort (Women) | Maximum (Women) |
|---|---|---|---|---|
| 20–29 | 1.39 m/s | 2.53 m/s | 1.4 m/s | 2.27 m/s |
| 30–39 | 1.46 m/s | 2.43 m/s | 1.38 m/s | 2.14 m/s |
| 40–49 | 1.46 m/s | 2.35 m/s | 1.38 m/s | 2.12 m/s |
| 50–59 | 1.39 m/s | 2.18 m/s | 1.4 m/s | 2.01 m/s |
| 60–69 | 1.36 m/s | 2.04 m/s | 1.3 m/s | 1.77 m/s |
| 70–79 | 1.33 m/s | 1.9 m/s | 1.27 m/s | 1.75 m/s |
Maximum speed declines faster than comfortable speed. A man in his 20s can walk 82% faster than his comfortable pace. By his 70s, the reserve drops to 43%. This "speed reserve" is an important marker of functional fitness.
What Counts as "Brisk" Walking?
The CDC and most health organizations recommend "brisk" walking for health benefits, but rarely define it precisely.
By speed
3.5–4.0 mph
(5.6–6.4 km/h) — translates to a 15:00–17:00 minute mile.
By steps
~100 steps/min
Count your steps for 15 seconds and multiply by 4 to check.
By feel
Talk test
Breathing harder than at rest, able to speak but not sing.
Walking Speed as a Health Indicator
Walking speed has been called "the sixth vital sign" by Fritz & Lusardi (2009) in the Journal of Geriatric Physical Therapy, alongside heart rate, blood pressure, respiratory rate, temperature, and pain level.
Why it matters: Comfortable walking speed correlates strongly with overall health, functional independence, and mortality risk in older adults. A speed below 0.8 m/s (1.8 mph) is associated with increased fall risk, hospitalization, and difficulty with activities of daily living.
Studenski et al. (2011) published a landmark study in JAMA showing that gait speed predicted survival in older adults — each 0.1 m/s increase in walking speed was associated with a 12% reduction in mortality risk.
Factors That Affect Walking Speed
Age
The strongest predictor, as the Bohannon data shows. The decline is gradual from 30 to 60, then accelerates.
Height
Taller people have longer strides. Bohannon (1997) found significant correlations between height and gait speed (r ≥ 0.220). A 6-foot person naturally walks faster than a 5-foot person at the same perceived effort.
Lower extremity strength
Correlates with walking speed at r ≥ 0.210 (Bohannon, 1997). Stronger leg muscles = faster walking. This is why strength training preserves walking speed in older adults.
Terrain
Changes effective speed dramatically. The Compendium of Physical Activities rates flat walking at MET 3.5, mild uphill (1–5% grade) at MET 5.3, and steep uphill (6–15%) at MET 8.0. Most people slow 20–40% on hilly terrain.
Fitness level
Varies independently of age. Within any age group, there's a wide range of speeds based on how active the individual is.
How to Measure Your Walking Speed
Simple method
Walk a known distance (like a track — 4 laps = 1 mile) at your comfortable pace. Divide the distance by the time in hours.
Treadmill method
Walk on a treadmill and note the speed where you feel naturally comfortable — not pushing, not holding back. That's your comfortable walking speed.
Step method
Count steps for one minute at your natural pace. If you're at 100+ steps per minute, you're walking briskly (roughly 3.5 mph). At 120+ steps, you're fast walking (roughly 4.0 mph).
How to Improve Your Walking Speed
Walk more frequently
Consistent daily walking naturally increases pace over weeks as fitness improves. A new walker might start at 2.5 mph and reach 3.5 mph within 2–3 months.
Focus on posture
Walk tall with shoulders back, eyes forward. Slouching reduces stride length and slows pace.
Swing your arms
Arm movement contributes 10–15% of walking propulsion. Bend elbows to roughly 90 degrees and swing naturally.
Strengthen your legs
Squats, lunges, and calf raises directly improve the muscles responsible for walking speed. This is especially impactful for adults over 60.
Add intervals
Alternate 2 minutes of fast walking with 2 minutes of easy walking. This builds speed more effectively than steady-pace walking alone.
Sources
- 1. Bohannon, R.W. & Andrews, A.W. (2011). "Normal walking speed: a descriptive meta-analysis." Physiotherapy, 97(3), 182–189. PubMed: 21820535
- 2. Bohannon, R.W. (1997). "Comfortable and maximum walking speed of adults aged 20–79 years." Age and Ageing, 26(1), 15–19. Oxford Academic
- 3. Fritz, S. & Lusardi, M. (2009). "White paper: Walking speed — the sixth vital sign." Journal of Geriatric Physical Therapy, 32(2), 2–5.
- 4. Studenski, S. et al. (2011). "Gait speed and survival in older adults." JAMA, 305(1), 50–58.
- 5. CDC Physical Activity Guidelines for Americans, 2nd edition (2018). health.gov
- 6. British Journal of Sports Medicine (2018). Brisk walking ~100 steps/minute.
- 7. Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com