Have you noticed that it takes a little longer to walk to the shops, cross a car park or keep pace with family and friends? Changes in walking speed can happen gradually as we get older, and sometimes they are so subtle that we barely notice them.
Walking involves much more than moving your legs. Strength, balance, coordination, joint mobility and cardiovascular fitness all work together with each step. Changes in any of these areas can influence how quickly and confidently you walk.
There is also no single pace that everyone should maintain. The World Health Organization emphasises that there is no typical older person, with physical capacity varying considerably between individuals.
Rather than comparing your pace with someone else’s, it can be more useful to understand what may be affecting your own walking ability.
Why Can Walking Speed Become Slower?
A change in walking speed is not always caused by one thing. Several factors can contribute.
Changes in Muscle Strength
Walking requires your muscles to repeatedly support your body, control your movement and propel you forward. Your hips, thighs, calves and core all contribute.
When strength decreases, you may notice shorter steps, more effort when walking uphill or difficulty maintaining your usual pace.
Muscle mass and strength can gradually decline over time, particularly when we become less active. Our article on How Muscle Loss Affects Healthy Ageing—and What You Can Do About It explains how maintaining muscle strength can support everyday movements such as standing, climbing stairs and walking.
Changes in Balance and Coordination
Every step involves briefly shifting your body weight from one foot to the other. Your brain constantly uses information from your eyes, inner ear, muscles and joints to help keep you steady.
If balance or coordination changes, you might naturally walk more cautiously, shorten your steps or slow down when turning.
This is one reason gait speed can reflect more than leg strength alone.
Joint Mobility and Comfort
Stiffness or discomfort in the hips, knees, ankles or back can also change the way you walk.
You may take shorter steps, avoid putting as much weight through one side or move more cautiously. Even small adjustments can affect your overall pace.
Walking Speed Is About More Than Being Fast
Walking faster is not automatically better.
Your walking pace can vary depending on where you are and what you are doing. Walking along a familiar hallway is very different from navigating uneven ground, carrying shopping bags or moving through a crowded area.
Fatigue, illness, pain, confidence and certain health conditions can also affect walking ability in older adults.
Instead of concentrating on reaching a particular number, pay attention to changes in your own usual movement.
Ask yourself:
-
Are my usual walks taking noticeably longer?
-
Am I getting tired sooner?
-
Do I feel less steady when turning?
-
Are stairs or slopes becoming more challenging?
-
Have my steps become noticeably shorter?
A gradual change does not necessarily mean something is wrong, but it can be useful information about how your mobility is changing.
Why Does Walking Speed Matter as You Age?
Healthcare professionals sometimes measure walking or gait speed because walking requires several physical systems to work together.
More importantly for everyday life, maintaining mobility helps you continue doing the things that matter to you.
The World Health Organization describes healthy ageing in terms of maintaining functional ability. Being mobile is part of that picture, alongside being able to meet everyday needs, maintain relationships and participate in the community.
Your goal therefore does not need to be becoming a “fast walker.”
Being able to move safely and comfortably enough to continue with everyday activities is much more meaningful.
Can Exercise Help Support Walking Ability?
Walking is excellent physical activity, but walking alone does not train every physical ability involved in moving well.
Strength, balance, mobility, coordination and cardiovascular fitness can all contribute to walking speed and mobility.
Current Australian Government Department of Health, Disability and Ageing recommendations for people aged 65 and over include muscle-strengthening activities on two or more days each week and functional activities targeting mobility, balance and coordination on three or more days.
Exercises that may support these areas include:
-
Sit-to-stands for lower-body strength
-
Calf raises for lower-leg strength
-
Stepping exercises for coordination
-
Balance activities for postural control
-
Regular walking for cardiovascular fitness and endurance
The aim is not simply to make yourself walk faster. It is to maintain the physical abilities that make walking and other everyday movements possible.
Keep Moving Regularly
You do not need to turn every walk into a workout or speed test.
Regular opportunities to move can help keep your muscles working and reduce long periods of inactivity. That might mean walking around the house, spending time in the garden, taking a comfortable walk outdoors or participating in structured exercise.
The World Health Organization encourages older adults to combine different forms of activity and to start with manageable amounts before gradually building up.
Consistency matters more than trying to do too much at once.
Supporting Strength and Mobility From Home
For some older adults, travelling to an exercise class is not always convenient. Having an option at home can make regular movement easier to fit into the week.
Summit Health Solutions’ Telehealth Group Exercise Program is designed for older adults who want to keep moving from home.
Through live, guided group sessions, participants exercise alongside others while working on areas such as strength, balance and mobility. The group format also provides an opportunity to stay connected while making movement a regular part of the week.
When Should You Pay Attention to Changes?
Everyone moves more slowly sometimes. Poor sleep, fatigue, soreness or a busy day can all affect your pace.
However, a significant or unexplained change in walking should not simply be dismissed as ageing.
Speak with an appropriate healthcare professional if changes to your walking persist or occur alongside pain, dizziness, weakness, breathlessness, falls or increasing difficulty with everyday activities. Sudden difficulty walking, particularly with other sudden neurological symptoms, requires urgent medical attention.
Frequently Asked Questions
1. Is it normal for walking speed to decrease with age?
Walking speed can change with age, but everyone is different. Strength, balance, fitness, joint mobility, health conditions and confidence can all influence how quickly someone walks.
2. What is a good walking speed for an older adult?
There is no single ideal walking speed for everyone. Your health, physical ability and environment all influence your pace. Changes in your own usual walking ability may be more useful to notice than comparisons with other people.
3. Does walking faster mean you are healthier?
Not necessarily. Walking speed is only one aspect of physical function. Balance, strength, endurance, mobility and confidence also contribute to how well you move in everyday life.
4. Can strength exercises help my walking?
Strength exercises can support the muscles used for standing, stepping and walking. Combining strength work with balance, mobility and regular physical activity provides a more well-rounded approach to maintaining mobility.
5. When should I talk to someone about slower walking?
Consider speaking with a healthcare professional if your walking has changed noticeably or is affecting everyday activities, particularly if you are also experiencing pain, weakness, dizziness, breathlessness or falls.
Keep Moving at Your Own Pace
Your walking speed may change over time, but speed itself does not need to be the goal.
Maintaining strength, balance, mobility and endurance can help you continue walking and managing everyday activities with greater confidence.
If exercising at home suits you, Summit Health Solutions’ Telehealth Group Exercise Program offers live, guided group sessions designed to help older adults keep moving, work on strength and balance, and enjoy exercising alongside others from home.
