Scientists Explain Why Walking Gets Harder With Age

Scientists just solved a puzzle that affects millions of older adults: why does walking feel so much harder with age?

Researchers at Flinders University and the University of Canberra studied 107 healthy adults between ages 26 and 86. They discovered that our bodies make a trade as we age, sacrificing walking efficiency in exchange for something more important: staying upright.

The answer lies in the ankle. As people get older, their bodies adopt a "safety first" walking strategy that stiffens the ankle joint with each step. This happens because opposing muscles around the ankle activate at the same time, a pattern called co-contraction.

"As we get older, the body starts to favor stability over efficiency," says lead author Dr. Cody Lindsay. "That helps keep us upright, but it also makes walking more of an effort."

The stiffened ankle improves stability when the foot hits the ground. However, it also means muscles work harder while generating less forward movement. Older adults in the study showed less push-off power with each step, leading to shorter strides, slower speeds, and faster fatigue.

Associate Professor Maarten Immink explains that the nervous system compensates for age-related changes by prioritizing safety over performance. While this reduces the risk of falling, it can also make recovering from trips or slips more difficult, which ironically becomes a key factor in falls among older adults.

The Bright Side

The research points toward practical solutions that could help people stay mobile and independent longer. The key isn't just building strength, it's also about balance and coordination.

Dr. Lindsay recommends regular physical activity, balance exercises like tai chi, lower-leg strengthening, and activities that challenge coordination. Even small, consistent exercises can make a meaningful difference in maintaining confidence and mobility.

The study suggests that understanding these mechanical changes could lead to better prevention and rehabilitation programs. Rather than accepting slower walking as inevitable, targeted exercises might help preserve the efficiency the body tends to sacrifice.

The researchers hope their findings will improve how we approach healthy aging and fall prevention for older adults.

Simple, regular movement might be one of the most powerful tools for staying active and independent as the years go by.