New Australian research may explain why walking becomes slower and more tiring with age: the body appears to progressively give up movement efficiency in favor of staying stable and upright.
Researchers at Flinders University and the University of Canberra analyzed movement data from 107 healthy adults aged 26 to 86. Their study, published in the journal Gait, found that older adults are more likely to activate opposing muscles around the ankle at the same time with each step — a pattern known as co-contraction.
That makes the ankle joint stiffer and can improve stability when the foot contacts the ground, but the cost is real: 'Stiffening the joint makes walking safer, but it also means the muscles are working harder without generating as much forward movement,' said lead author Dr. Cody Lindsay of Flinders' Caring Futures Institute.
Older participants also generated less push-off power with each step. The result: shorter strides, slower walking speeds and faster fatigue. Co-author Maarten Immink describes the pattern as the nervous system adopting a 'safety-first' approach: it helps keep people upright, but makes walking longer distances more tiring and reduces the ability to recover from trips or slips — a key factor in falls among older adults.
The findings also point to a practical way out. Rather than focusing only on building strength, the researchers say exercise programs should emphasize balance and coordination — such as tai chi, lower-leg strengthening and activities that challenge coordination.
'Small, consistent exercises can help you stay confident, mobile and independent for longer,' Lindsay said. The insights could feed into better prevention and rehabilitation strategies to reduce falls and support healthy aging.
