Why Am I Walking More Slowly Than I Used To?

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.

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.

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Adam B. Rosenbluth, M.D., is an internist and cardiologist in New York City. Each Monday, he’ll weigh in on your questions about how to make your body work better for you. His AARP book will be published in 2027. Join in on the conversation on social media @dradamrosenbluth to learn to move the needle on your personal health in an achievable way.

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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.