Surreal illustration of an older adult walking on a balance path.

Stay Steady: How Balance Impacts Your Walking Speed and Overall Health

Kai Mendoza in Health & Wellness June 2025 • 4 min read.

"Discover the surprising link between age-related balance issues and walking speed, and what you can do to stay mobile and independent longer."

Walking is more than just getting from point A to point B; it’s a vital sign of your overall health. As we age, changes in our gait, particularly a decrease in walking speed, can signal underlying issues. Walking speed, an essential indicator, tends to decline naturally with age, but this decline isn't just about getting older—it's often linked to balance.

Balance relies on a complex interplay of sensory inputs—visual, proprioceptive (awareness of your body in space), and vestibular (inner ear)—along with motor outputs. These systems, which help us maintain static posture, also play a significant role in our ability to walk. When these systems decline, both balance and walking speed can be affected.

A recent study from the National Health and Nutrition Examination Survey (NHANES) investigated the connection between age-related imbalance and walking speed in older adults. The results offer valuable insights into how maintaining your balance can help you stay active and independent as you age.

The Link Between Balance and Walking Speed

Surreal illustration of an older adult walking on a balance path.

The NHANES study, which analyzed data from 1999 to 2002, included 2,116 participants aged 50 to 85 years. Balance was assessed using a modified Romberg test, which challenges participants to maintain stability under various conditions. Walking speed was measured by timing how long it took participants to walk 20 feet.

The study revealed a significant association between balance and walking speed. Participants who had difficulty with the balance task walked slower than those who didn't. Specifically, the inability to perform the balance task was associated with a 0.10 m/s slower walking speed in the unadjusted model. After adjusting for factors like age, gender, and health conditions, the association remained significant, with a 0.06 m/s slower walking speed.

Here's what the study highlighted:

Balance is key: Difficulty maintaining balance is directly linked to slower walking speeds.
Age matters: The impact of imbalance on walking speed increases with age.
It's a domino effect: Balance limitations can lead to declines in walking speed, affecting overall mobility.

What does this mean in real terms? The researchers estimated that the effect of imbalance on walking speed is equivalent to about 12 years of aging. Furthermore, structural equation modeling showed that age-related imbalance mediates 12.2% of the association between age and slower walking speed. This suggests that as we age, declines in balance significantly contribute to reductions in how quickly we walk.

What You Can Do

The study underscores the importance of addressing balance issues to maintain mobility and independence as you age. Simple exercises and activities can improve your balance and reduce the risk of falls. Consult with a physical therapist or healthcare provider to develop a personalized plan to improve your balance. By prioritizing balance, you can maintain a healthy walking speed and enhance your overall quality of life.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.1519/jpt.0000000000000093, Alternate LINK

Title: Age-Related Imbalance Is Associated With Slower Walking Speed: An Analysis From The National Health And Nutrition Examination Survey

Subject: Geriatrics and Gerontology

Journal: Journal of Geriatric Physical Therapy

Publisher: Ovid Technologies (Wolters Kluwer Health)

Authors: Yanjun J. Xie, Elizabeth Y. Liu, Eric R. Anson, Yuri Agrawal

Published: 2017-10-01

Everything You Need To Know

Why is walking speed considered an important indicator of health as we age?

Walking speed is a key indicator of overall health, and it naturally tends to decline with age. However, this decline is not solely due to aging but is often connected to balance. Maintaining walking speed is vital for staying active and independent as one ages. When the interplay of the sensory systems weakens with age the walking speed is affected.

What sensory and motor systems are crucial for maintaining balance, and how do they impact walking?

Balance is maintained through a complex interplay of sensory inputs: visual, proprioceptive (awareness of your body in space), and vestibular (inner ear), along with motor outputs. The decline in any of these systems affects both balance and walking speed. When the systems work well one can maintain static posture, which translates to improved walking and speed.

How was balance and walking speed specifically assessed in the National Health and Nutrition Examination Survey (NHANES) study?

The study used a modified Romberg test to assess balance, challenging participants to maintain stability under various conditions. Walking speed was measured by timing how long it took participants to walk 20 feet. This data helped to establish a connection between the ability to maintain balance and walking speed, revealing that difficulty in balancing is associated with slower walking.

What were the key findings of the NHANES study regarding the relationship between balance and walking speed in older adults?

The NHANES study found that difficulty maintaining balance is directly linked to slower walking speeds, and the impact of imbalance on walking speed increases with age. It also revealed that balance limitations can lead to declines in walking speed, affecting overall mobility. The effect of imbalance on walking speed is equivalent to about 12 years of aging. Age-related imbalance mediates 12.2% of the association between age and slower walking speed.

What steps can be taken to improve balance, and how does this contribute to maintaining mobility and independence in older age?

To improve balance, individuals can engage in simple exercises and activities. Consulting with a physical therapist or healthcare provider is recommended to develop a personalized plan. Prioritizing balance helps to maintain a healthy walking speed, which in turn enhances overall quality of life. Although not mentioned in the study, incorporating strength training alongside balance exercises can also be beneficial, as muscle strength plays a supporting role in stability and movement.