Scientists reveal why walking gets so much harder with age
As we age, the body appears to sacrifice walking efficiency in exchange for stability. Older adults stiffen the ankle more with each step, which may help prevent falls but also forces the muscles to work harder while producing less forward motion. This leads to shorter strides, slower walking, and faster fatigue. Exercises targeting balance, coordination, and lower-leg strength could help…
New Australian research is providing insight into why walking becomes harder as people age. The study, led by Flinders University and the University of Canberra, found that aging leads to a "safety-first" walking strategy, prioritizing stability over speed and efficiency. This shift in approach is associated with a decline in walking speed and an increased risk of falls.
Researchers analyzed data from 107 healthy adults aged 26 to 86, uncovering subtle yet significant differences in how the ankle and surrounding muscles manage each step. Dr. Cody Lindsay, the lead author and expert in sport and exercise technology, explained that as we age, the body increasingly values stability over efficiency, which helps maintain balance but makes walking more laborious.
Older adults tend to activate opposing muscles simultaneously around the ankle, a phenomenon called co-contraction. While this enhances stability during foot contact, it also stiffens the joint, requiring more effort without generating additional forward momentum. Additionally, older participants generated less push-off power with each stride, resulting in shorter steps and slower walking speeds.
Associate Professor Maarten Immink, a co-author, noted the body's broader shift towards stability as people age, highlighting the nervous system's compensation for age-related changes. These changes can exacerbate fatigue, reduce walking speed, and heighten fall risk. Even minor age-related changes can impact confidence and independence, making activities like walking longer distances more challenging, especially on uneven terrain.
The findings suggest that exercise programs should focus not only on building strength but also on improving balance and coordination, emphasizing the importance of muscle coordination during each step. Dr. Lindsay emphasized the significance of regular physical activity, balance exercises like tai chi, lower-leg strengthening, and activities that challenge coordination for older adults.
Simple, consistent exercises can help maintain mobility, confidence, and independence for a longer period. The researchers hope these insights will contribute to enhanced prevention and rehabilitation strategies aimed at reducing falls and supporting healthy aging.
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