The reason some women start walking ‘like penguins’ after 60: ‘And it doesn’t stop…’

The side-to-side, penguin-like walking pattern seen in many older Indian women is more than just a natural part of ageing, according to Dr Akash Singh, a physiotherapist. This waddling gait can indicate weakness in the hip muscles, particularly the gluteus medius and hip flexors. When walking, the body momentarily balances on one leg, with the gluteus medius stabilising the pelvis.

If this muscle is weak, it can cause the pelvis to drop, leading to an unsteady gait. Weakness in the hip flexors also makes lifting the leg more difficult, further impacting walking.

Dr Bhardwaj, a senior consultant at PSRI Hospital, emphasises that while age-related declines in walking speed and muscle strength are common, a noticeable waddling gait should not be dismissed as normal ageing. Factors such as reduced mobility, previous injuries, and underlying medical conditions can also influence walking patterns.

A new or worsening change in gait should be evaluated rather than automatically attributed to ageing. Conditions like hip arthritis, hip joint issues, spinal problems, neurological issues, muscle and nerve diseases can all affect gait, along with pain, stiffness, or weakness in the legs.

If you notice a new or worsening waddling gait, especially if it's painful or associated with falls, it's advisable to seek medical or physiotherapy assessment. Early evaluation can identify the underlying cause and prevent further loss of mobility. Dr Bhardwaj recommends exercises such as chair squats, sit-to-stand movements, calf raises, side leg raises, step-ups, supported single-leg balances, and regular walking to maintain a stable gait.

Incorporating strength training at least twice a week and ensuring adequate protein intake can also help preserve muscle mass. However, any exercise regimen should be introduced gradually and modified if there are joint pain, significant weakness, or balance issues.