Researchers Explain Why Walking Becomes Increasingly Difficult With Age - Video

Ageing was associated with a “safety-first” walking strategy in older adults, with the body prioritizing stability over speed and energy efficiency, according to researchers from Flinders University and the University of Canberra.

The study, published in Gait & Posture, analyzed movement data from 107 healthy adults aged 26 to 86 years to examine how ageing affects the ankle and muscles involved in walking.

Researchers found that older adults were more likely to activate opposing muscles around the ankle at the same time, a pattern known as co-contraction. This makes the ankle joint stiffer and can improve stability when the foot contacts the ground.

However, the increased stiffness also means muscles work harder without generating as much forward movement, potentially making walking more tiring.

Older participants also produced less push-off power with each step. This was associated with shorter strides and slower walking speeds, helping explain why longer-distance walking may become more physically demanding with age.

The researchers suggest these changes reflect a broader “safety-first” strategy adopted by the nervous system. By prioritizing stability over performance, the body may help reduce the risk of losing balance, but this can come at the cost of movement efficiency and endurance.

The study also highlights potential implications for fall prevention. Reduced ability to recover from trips or slips, combined with changes in muscle coordination, may contribute to greater fall risk and reduced confidence on uneven surfaces.

Researchers say exercise programs for older adults should focus not only on strength but also on balance, coordination and movement control. Activities such as tai chi, lower-leg strengthening and exercises that challenge coordination may help support mobility and independence.

Further research is needed to determine whether targeted exercise can counter these age-related changes and improve walking efficiency, stability and fall recovery in older adults.

REFERENCE: Cody Lindsay, Ceridwen R. Radcliffe, Maarten A. Immink. Ageing alters ankle mechanics and muscle co-contraction patterns across the gait cycle. Gait, 2026; 128: 110202 DOI: 10.1016/j.gaitpost.2026.110202