6 Exercises That Boost Speed

Build quicker hands and faster feet—and improve overall health.

Tip: You can adjust the speed or quality of the video by selecting the Settings (gear) icon in the bottom-right corner of the video.

If you’ve had to catch or deflect an object coming toward you, or chase after a grandchild or pet, you know the value of quick hands and fast feet in everyday life. But speed—and specifically walking speed—may give clues about longevity too.

That’s because your heart, lungs, nerves, muscles, and bones all need to work well when you walk, and a slower speed might indicate a problem in one or more of those areas. In this Fit for Life Challenge video, fitness expert David Jack shows you a variety of exercises to boost your speed—and improve your overall health.

What to Do

Watch the video, pick out one or two exercises to add to your existing workouts or do throughout the week, and start there.

As always, remember that safety and good form are key. “You don’t have to get it all right the first day,” Jack says. And feel free to focus on one part of the movement, such as the feet, and add the arms when you’re comfortable.

When those one or two moves feel easy, pick one or two new moves to try. Over time, you might be surprised to see how many exercises that looked scary at first are within your range. Plus, you’ll have a handful of exercises to swap in and out of your workouts to beat boredom.

So, Which Exercises Will You Try?

Here are the exercises you’ll find in the video:

• Split-stance hold with arm drive
• Palm strike
• Split-stance cross punch
• Quick row
• Faster feet
• Jazz hands

Did you miss yesterday’s SilverSneakers Fit for Life Challenge posts? Find them here and here. Plus, be sure to connect with us on our Facebook page.

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.