AARP Hearing Center
Why Am I Walking More Slowly Than I Used To?
A doctor explains why your gait can slow with age, and how to increase your pace
James Yates
Why am I walking so much more slowly than I did when I was younger? Is there a way to pick up my pace?
I’m glad you haven’t just chalked up slower walking to getting older. While it can be natural to the aging process, it could also be your body’s way of letting you know something else is going on.
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I remember reading a study about five years ago in which researchers analyzed health data on more than 900 New Zealanders over the course of 40 years. The team found that those who walked the slowest also had accelerated aging, both physically and cognitively.
It doesn’t have to be that way, but before I rush into how you can quicken your pace, let’s look at some possible reasons why you’ve slowed down.
Reduced muscle strength, particularly in the glutes, calves and quadriceps, is often to blame. These muscles play a crucial role in how quickly and efficiently you move. Keep in mind, we all lose some muscle as we age. One study estimated that up to 13 percent of Americans between 60 and 70 years old have significantly less muscle mass, while those who are 80 and older may lose up to 50 percent of their muscle mass. When people lose muscle mass in their legs, they tend to slow down.
Balance is another big issue. If you’re feeling off-kilter, it makes sense to maintain stability and avoid falling by slowing your pace. A small 2019 study compared 10 young adults and 14 older people using a treadmill. Older adults who were anxious about their balance chose significantly slower speed settings.
Poor posture presents problems, too. As some people age, their neck and chin jut out, and it puts weight in front of their bodies. The reason? The head is heavy. That stance contributes to an unsteady gait, and again, unsteadiness increases fear of falling.
Medical conditions can contribute to slowing down. Parkinson’s disease causes shuffling, a shorter gait and difficulty initiating movement. In some cases, there are episodes of “freezing,” a temporary inability to move. Other disorders that can affect walking speed include thyroid disease, which can weaken muscles; stroke, which can result in weakness and loss of balance; and arthritis, which can cause pain, stiffness and a loss of muscle strength.
I don’t think many people realize how sensory issues can also affect their movement. The usual culprit is the inability to see sharply. One in four people over 70 has some vision impairment. If you can’t rely on your eyesight, you may be worried about tripping over something or bumping into someone.
Finally, you could be moving slowly simply because you just don’t have the energy to go any faster. Sometimes we run out of steam, especially at the end of the day.
Perhaps I’ve brought up an issue that resonates with you. What can you do about it? I’ll go over some general suggestions. Let’s begin with where we left off — energy.
An important step is to make sure you’re getting at least seven hours of sleep each night. During the day, you’ll want to keep track of your protein intake. Older adults should aim for 25 to 30 grams per meal.
Not only does protein give us energy, but our muscles are made of it.
On that note, pay particular attention to strengthening your walking muscles. You can do that with squats, lunges and leg raises. These exercises also help with balance. Add standing on one leg for as long as you can, but make sure there’s solid support within reach. Tai chi and yoga classes are a good idea, too. Get started with squats and leg raises, and here is a 10-minute yoga flow to try.
Don’t forget how important your senses are for walking and balance. Keep those appointments to get your eyes and hearing checked. (AARP members can take a free hearing test from their phone, computer or mobile device once a year.)
We’ve covered a lot of ground, but your doctor can dig even deeper and may uncover other reasons why you’ve slowed down. Knowing what’s holding you back could be the key to moving forward with strength, confidence and maybe a little spring in your step.
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