Aging and mobility: Research reveals why walking becomes less efficient with age

Research from Flinders University and the University of Canberra indicates that aging leads to a ‘safety-first’ walking strategy. A study of 107 adults found that older individuals often prioritize stability over movement efficiency to prevent falls. This is achieved through ankle co-contraction, where opposing muscles activate simultaneously to stiffen the joint. While this increases stability, it reduces push-off power, resulting in shorter strides and slower walking speeds.

To combat the loss of balance and stability associated with aging, specialists recommend specific functional exercises. Dr. Melanie Wintle, a corrective exercise specialist, suggests avoiding high-difficulty movements like lunges for beginners with mobility issues. Instead, she recommends exercises such as the single-arm farmer’s carry, which mimics real-world tasks like carrying groceries to improve the body’s ability to manage off-center weight and maintain stability.