Scientists reveal why walking gets so much harder with age

Date: August 16, 2026 Source: Flinders University Summary: 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 preserve mobility. Share: Facebook Twitter Pinterest LinkedIN Email FULL STORY As we age, the body trades walking speed and efficiency for stability—a safety strategy that may keep us upright but makes every step more tiring. Credit: Shutterstock New Australian research is shedding light on why walking often becomes slower and more tiring with age. The findings suggest that the body gradually gives up some movement efficiency in favor of staying stable and upright. Led , the study found that aging is associated with a "safety-first" walking strategy. This approach emphasizes stability instead of speed and energy efficiency, helping explain why older adults may fatigue more quickly and also face a greater risk of falling. 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 nearby muscles manage each step. How the Ankle Changes With Age Lead author and sport and exercise technology expert Dr. Cody Lindsay says the ankle is essential for maintaining balance while also helping propel the body forward. "As we get older, the body starts to favor stability over efficiency," says Dr. Lindsay, from the Flinders Caring Futures Institute. "That helps keep us upright, but it also makes walking more of an effort." The researchers found that older adults are more likely to activate opposing muscles around the ankle at the same time. This pattern is known as co-contraction. It makes the ankle joint stiffer and can improve stability when the foot contacts the ground. Lindsay says this comes at a cost. "Stiffening the joint makes walking safer, but it also means the muscles are working harder without generating as much forward movement," he says. Older participants also generated less push-off power with each step. As a result, their strides were shorter, and their walking speeds were slower. Rather than focusing only on building strength, the researchers say exercise programs should also emphasize balance and coordination while 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.