New Australian research sheds light on why walking often becomes slower and more tiring with age. The results indicate that the body gradually gives up some of the efficiency of movement in favor of remaining stable and upright.
The study, conducted by researchers at Flinders University and Canberra University, found that aging is linked to a ‘safety first’ walking strategy. This approach focuses on stability rather than speed and energy efficiency, which helps explain why older adults tire more quickly and have a greater risk of falling.
The researchers analyzed movement data from 107 healthy adults between the ages of 26 and 86. They found small but meaningful age-related differences in how the ankle and proximal muscles managed each step.
How does the ankle change with age?
The ankle is essential for maintaining balance while also helping to propel the body forward, says lead author and sports and exercise technology expert Dr. Cody Lindsay.
“As we age, the body begins to favor stability over efficiency,” says Dr Lindsay, of the Flinders Caring Futures Institute.
“This helps us stay upright, but it also makes walking more effortful.”
The researchers found that older people were more likely to activate opposing muscles around the ankle at the same time. This pattern is known as co-shrinkage. It makes the ankle joint more rigid and can improve stability when the foot hits the ground.
However, Dr. Lindsay says this comes at a cost.
“Joint stiffness makes walking safer, but it also means the muscles work harder without generating as much forward motion,” he says.
Older participants also generated less momentum with each step. As a result, their steps were shorter, and their walking speed was slower.
Safety first walking strategy
Associate Professor Martin Emink, co-author, says the findings point to a broader change in the way the body manages movement as people age.
“The nervous system takes a safety-first approach, compensating for age-related changes by favoring stability over performance,” says Associate Professor Emink, leader of the Active Living Research Program at the Future Care Institute at Flinders University.
“These changes can also increase fatigue and make walking longer distances more difficult, while reducing the ability to recover from trips or slips – a major factor in falls among older people.”
“Even gradual changes can affect confidence and independence, and people may notice that they tire more quickly or feel less stable, especially on uneven ground.”
Exercise may help maintain mobility
The findings also suggest possible ways to help people maintain mobility as they age.
Rather than focusing solely on building strength, researchers say exercise programs should also focus on balance and coordination, paying attention to how different muscles work together during each step.
“For older Australians, simple actions can make a difference, including regular physical activity, balance exercises such as tai chi, lower leg strengthening and activities that challenge coordination,” says Dr Lindsay, from Flinders College of Health and Empowerment.
“Staying active is one of the most important things people can do, and small, consistent exercises can help you stay confident, mobile and independent for longer.”
The researchers hope that these findings will contribute to improving prevention and rehabilitation strategies designed to reduce falls and support healthy aging.
