Why Older Adults Walk More Slowly, According to a New Study

A new Australian study says aging does not just weaken muscles, it changes how the body controls movement, making walking slower, harder and more tiring. Researchers from Flinders University and the University of Canberra examined 107 healthy adults aged 26 to 86 and found that the nervous system increasingly chooses stability over efficiency.

The study focused on the ankle and the muscles around it, which are crucial both for balance and for pushing the body forward with each step. The researchers found that older adults more often use opposing muscles at the same time around the ankle, a pattern called co-contraction. This stiffens the joint and helps maintain balance when the foot hits the ground, but it also makes the muscles work harder without producing forward motion as efficiently.

Lead researcher Dr. Cody Lindsay said the body is sacrificing efficiency for safety. "As we age, the body begins to prefer stability over efficiency. That helps us stay upright, but it also makes walking more demanding," he said. The team also found that older adults generate less propulsive force with each step, leading to shorter strides and slower walking speeds. Martin Emic said this reflects a broader adjustment of the nervous system to aging, adding that it adopts a "safety" approach and favors stability over performance.

The researchers warned that the effects go beyond walking speed. The changes can increase fatigue, make long-distance walking more difficult and reduce the ability to recover from trips or slips, a major factor in falls in older age. Feeling less stable may also undermine confidence and independence. They said the answer is not only muscle strengthening, but also regular exercise, balance training, calf and ankle strengthening, and coordination activities such as tai chi. They added that even moderate, consistent practice can help preserve mobility, independence and quality of life over time.