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 WHY WALKING GETS HARDER AS WE AGE





Getting older usually means slowing down, but have you ever wondered why a simple walk can suddenly feel so much harder? A new study from Flinders University and the University of Canberra explains what’s happening in our bodies, revealing that as we age, we unconsciously trade walking efficiency for stability. This move keeps us safer but comes with its own costs (Flinders University, 2026).

The research team, led by Dr. Cody Lindsay, looked at the walking patterns of 107 healthy adults aged 26 to 86. Their findings suggest that older adults start to stiffen their ankles more with each step, a strategy called “co-contraction,” where opposing muscles around the ankle fire at the same time. This makes the joint stiffer and steadier, which can help prevent falls—a real concern as we age (Lindsay et al., 2026).

But there’s a downside. Dr. Lindsay explained, “Stiffening the joint makes walking safer, but it also means the muscles are working harder without generating as much forward movement.” In other words, we’re expending more effort but getting less payoff—shorter strides, slower pace, and quicker fatigue.

Co-author Associate Professor Maarten Immink points out that this “safety-first” approach isn’t just about the ankle. The nervous system as a whole starts prioritizing stability over energy efficiency. It’s a smart adaptation, but it can make walking longer distances more tiring and reduce your ability to bounce back from a trip or stumble. “Even gradual changes can affect confidence and independence,” says Immink. “People may notice they tire more quickly or feel less steady, especially on uneven ground” (Immink et al., 2026).

So what can you do? The researchers say it’s not just about building muscle strength. Exercises that target balance, coordination, and lower-leg strength—like tai chi or activities that challenge your coordination—can help you stay on your feet and move with confidence. Dr. Lindsay adds, “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 takeaway: as we get older, our bodies take extra steps to keep us safe, but that means we have to work a little harder to stay mobile. Regular exercise, especially activities that improve balance and coordination, could help tip the scales back toward easier, more confident walking.

References:

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