A routine walk that once felt effortless can gradually become more tiring with age. Many older adults notice they walk more slowly, feel less steady on uneven surfaces, and become fatigued after covering relatively short distances.
New research from Australia suggests the reason may lie in a surprising place: the ankles.
A study published in the journal Gait & Posture found that ageing changes how the nervous system controls the muscles around the ankle, causing the body to prioritise stability over walking efficiency. While this adaptation helps prevent falls, it can also make movement slower and more exhausting.
The Body’s Shift to a ‘Safety-First’ Walking Style
The research was conducted by scientists from Flinders University and the University of Canberra. They analysed walking data from 107 healthy adults aged between 26 and 86 years.
Participants walked at their normal pace while researchers monitored their movements using 3D motion-capture technology, force platforms, and electromyography sensors that measured muscle activity.
The findings showed that as people age, the nervous system increasingly adopts what researchers describe as a “safety-first” strategy.
Lead researcher Dr Cody Lindsay explained that the ankle plays a crucial role in both balance and forward movement.
“As we get older, the body starts to favour stability over efficiency,” says Dr Lindsay, from the Flinders Caring Futures Institute.
“That helps keep us upright, but it also makes walking more of an effort.”
Researchers found that older adults increasingly activate opposing ankle muscles at the same time, a process known as muscle co-contraction. This stiffens the ankle joint and improves balance when the foot strikes the ground. However, the extra stability comes at a cost.
“Stiffening the joint makes walking safer, but it also means the muscles are working harder without generating as much forward movement,” Dr Lindsay said.
Why Older Adults Tire More Easily
The study found that ageing reduces the ankle’s ability to generate powerful push-off forces during walking. Older adults produced less propulsion with each step, resulting in shorter strides and slower walking speeds.
Co-author Associate Professor Maarten Immink said the changes reflect a broader shift in how the body controls movement.
“The nervous system adopts a safety-first approach, compensating for age-related changes by favouring stability over performance,” says Associate Professor Immink.
Researchers noted that these adaptations likely contribute to slower walking, greater fatigue and a higher risk of falls. They also reduce the body’s ability to quickly recover from trips or slips, making uneven pavements and rough surfaces more challenging for older adults.
The findings support previous research showing that ageing often leads to more cautious walking patterns, including shorter steps, longer periods with both feet on the ground and increased muscle activity to maintain balance.
Staying Active Can Help
Researchers stress that ageing does not mean mobility loss is inevitable.
“Staying active is one of the most important things people can do, and small, consistent exercises can help you stay confident, mobile, and independent for longer.”
Experts say exercise programmes for older adults should include balance training, coordination drills and activities that improve muscle timing, not just traditional strength exercises. Such targeted movement may help maintain walking efficiency while preserving stability.
Walking itself remains one of the most effective forms of exercise. Health experts say a daily brisk walk can improve cardiovascular health, support weight management, strengthen muscles, enhance circulation and reduce the risk of chronic disease. For many older adults, it remains one of the simplest ways to maintain independence and overall wellbeing.
