New Australian research has uncovered why walking speed decreases and fatigue increases with age. The study suggests that the body gradually prioritizes balance and stability over walking efficiency, which may contribute to shorter strides, reduced mobility and a higher risk of falls in older adults.
Researchers from Flinders University and the University of Canberra found that aging is linked to a “safety-first” walking strategy. This approach helps people remain stable and upright, but it may require more muscular effort and make walking less energy-efficient.
The research team analyzed movement data from 107 healthy adults aged between 26 and 86. Their findings revealed small but significant age-related changes in the way the ankle and surrounding muscles control each step.
How the ankle changes with age
Lead author Dr. Cody Lindsey, an expert in sports and exercise technology, explains that the ankle plays a critical role in both balance and forward movement.
Dr. Lindsey, from the Flinders Caring Futures Institute, says: “As we age, our bodies start to prefer stability over efficiency.”
“This helps keep us upright, but it also makes walking more difficult.”
The study found that older adults were more likely to activate opposing ankle muscles at the same time. Known as co-contraction, this movement pattern increases ankle stiffness and creates a more stable foot when it makes contact with the ground.
However, Dr. Lindsey says this added stability comes with a physical cost.
“Stiffer joints make walking safer, but they also mean the muscles work harder, creating less forward movement,” he says.
Older participants also produced less force with each step. This contributed to shorter strides and slower walking speeds, two common changes associated with aging and reduced mobility.
A safety-first walking strategy
Co-author Associate Professor Maarten Immink said the findings highlight broader age-related changes in how people control their movements.
“The nervous system takes a safety-first approach, compensating for age-related changes by prioritizing stability over performance,” says Associate Professor Immink, leader of the Active Life Research Program at Flinders University’s Caring Futures Institute.
“These changes can increase fatigue and make walking long distances more difficult. They may also reduce a person’s ability to recover from trips and slips, which are major contributors to falls among older adults.”
“Even gradual changes can affect confidence and independence. People may find themselves tiring more quickly or feeling less stable, particularly when walking on uneven ground.”
Exercise may help maintain mobility
The findings also point to practical ways people may be able to preserve walking ability and independence as they age.
Researchers say exercise programs should focus not only on muscle strength, but also on balance, coordination and the way different muscles work together during walking.
“For older Australians, regular physical activity, balance exercises such as tai chi, lower-limb strengthening and activities that challenge coordination can make a difference,” says Dr. Lindsey from the Flinders University School of Health and Enablement.
“Staying active is one of the most important things people can do. Small, consistent exercises can help people feel more confident, mobile and independent for longer.”
The researchers hope their findings will support better fall-prevention and rehabilitation programs, while helping older adults maintain mobility and healthy aging for longer.
Source: www.sciencedaily.com