{"id":597771,"date":"2026-08-19T05:34:16","date_gmt":"2026-08-19T05:34:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/597771\/"},"modified":"2026-08-19T05:34:16","modified_gmt":"2026-08-19T05:34:16","slug":"why-walking-gets-harder-as-you-age-and-the-12-changes-you-need-to-make-to-keep-going","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/597771\/","title":{"rendered":"Why walking gets harder as you age \u2013 and the 12 changes you need to make to keep going\u00a0"},"content":{"rendered":"

There are many wonderful things about getting older (better self-knowledge<\/a>! Retirement<\/a>! Discounts on travel!), and many reasons we should celebrate the ageing process. But it does, of course, come with downsides. <\/p>\n

One of these is the increased challenges of doing things we know are good for us, such as regular exercise. Workouts we used to find a breeze seem to suddenly leave us aching for days afterwards. Going for a run has increased risks of injury. It\u2019s sod\u2019s law: just when we arguably need the strength-building benefits of exercise the most, it becomes ever more difficult. <\/p>\n

Even walking<\/a>, thought of as a gentler but still incredibly impactful form of exercise, becomes trickier as we age. A new study explores why this is the case<\/a>, noting that as we age, we unconsciously put more effort into stability rather than speed and energy efficiency. This means that older adults are more likely to do something called co-contraction, which refers to activating opposing muscles around the ankle at the same time \u2013 so the ankle is actually operating in a different way to how it did in your youth. <\/p>\n

Co-contraction stiffens the ankle joint, which improves stability. That\u2019s a good thing. But it also makes the act of walking feel more effortful. That\u2019s why as people get older, walking often becomes slower and more tiring. \u2018Stiffening the joint makes walking safer, but it also means the muscles are working harder without generating as much forward movement,\u2019 explained the study\u2019s lead author, Dr Cody Lindsay. <\/p>\n

This is a change that happens without much thought, but there are some more deliberate choices we should be making to adapt our walking routine as we age. Finding longer walks more tiring or not being able to walk as fast doesn\u2019t mean we should give up on walking entirely \u2013 it remains a highly effective form of exercise. What it does mean is that we need to change the way we approach walking to make it best fit this new stage of life. <\/p>\n

Change how? We asked experts for their recommendations. Here\u2019s what they said. <\/p>\n

12 ways women should change their walking routines in midlife and beyond\"should<\/p>\n

Yuri Arcurs peopleimages.com<\/p>\n

Adjust pace and duration <\/p>\n

If your body is yelling at you to slow down, listen. \u2018It\u2019s seen in popular culture that pushing through the pain and never giving up is something to aspire to,\u2019 advises Anwen Davies, a certified personal trainer at Net World Sports. ‘However, in midlife, recovery can take a lot longer, joint issues and fatigue are more common, so it is important not to push yourself too hard. If you are experiencing pain or exhaustion, it\u2019s worth reducing the pace or duration rather than pushing through.\u2019 <\/p>\n

Sort out your shoes <\/p>\n

As you age and oestrogen declines, connective tissue dips in quality, collagen becomes less elastic, the plantar fat pad (the natural shock absorber under the heal) thins, and tendon repair slows. All this means that having the right shoes is more important than ever. And having the \u2018right\u2019 shoes requires consistent, long-term attention. <\/p>\n

\u2018Retire shoes on a schedule, not on appearance,\u2019 recommends Dr Suzanne Fuchs, a podiatrist, foot and ankle surgeon, and sports medicine specialist. \u2018Midsole foam compresses and stops absorbing force long before the upper looks worn. Replace at roughly 300\u2013500 miles or every six months of regular walking. Tip: write the purchase date inside the tongue in permanent marker.<\/p>\n

\u2018Get remeasured annually \u2013 and expect to size up. Feet genuinely lengthen and widen in midlife. A large share of women I see are wearing the size they wore in their 30s, and the resulting forefoot compression drives neuromas, bunion progression and nail trauma. Tip: measure standing, late in the day, both feet. Prioritise toe box width.<\/p>\n

\u2018Add forefoot cushioning. Because the fat pad thins, a cushioned insole or a metatarsal pad placed just behind the metatarsal heads redistributes pressure off the ball of the foot. This is one of the highest-yield, lowest-effort changes available.\u2019 <\/p>\n

Instead of going longer or faster, try adding incline or resistance<\/p>\n

It\u2019s natural to want to keep your fitness routine challenging, and to become frustrated if you can\u2019t do that. But in midlife and beyond, it\u2019s important to change the way you add difficulty. Your goal might not be to walk further or faster than ever before. Instead it could be to do with incline. \u2018A flat steady pace walking is amazing for general health, but adding hills or an incline on a treadmill can help to activate your glutes, hamstrings and core much harder,\u2019 says Anwen. \u2018This can help to counteract the natural muscle loss that happens in midlife. It\u2019s good to set objectives. If you own a treadmill, start with a slight incline of maybe 4-5%, or choose a hilly route for part of your walk. Once you start to find it easy, slowly increase the incline, or the challenge on your walking routes.\u2019<\/p>\n

\"dcim\\100gopro\\gopr0906.jpg\"<\/p>\n

Paul Biris<\/p>\n

Try intermittent faster walking<\/p>\n

Dr. Colin Pennington, a personal trainer as well as assistant professor and program director of the Exercise Science Program at Gwynedd Mercy University, explains: \u2018The drop in bone mineral density from aging increases fracture risk, which is a serious concern. While walking provides cardiovascular benefits, steady-state flat walking is typically insufficient on its own to stimulate significant bone density, and cardio benefits are only proportional to the pace and intensity of the walking.\u2019 <\/p>\n

He advises gently increasing the \u2018walking work load\u2019 to ensure you\u2019re maximising the benefits, and one way to do this is through \u2018intermittent bouts of fast-paced walking during bouts of moderate-pace walking\u2019, which he explains \u2018triggers greater adaptations in cardiorespiratory fitness and insulin sensitivity \u2013 more health \u201cbang\u201d for your buck.\u2019<\/p>\n

To get more specific, Dr Colin recommends: \u2018After a 5-minute warm-up, alternate between 3 minutes of fast walking (where speaking in full sentences is difficult) and 3 minutes of moderate\/recovery walking (able to speak in full sentences without difficulty). Repeat for 4-5 cycles (25-30 minutes total).\u2019 <\/p>\n

Slow down your progress<\/p>\n

\u2018Most stress fractures I treat trace to a sudden jump,\u2019 says Dr Suzanne, \u2018a new step goal, a walking vacation, a new job with a long commute. The tissue adapts; it just needs a slower runway.\u2019 She advises progressing at a rate of no more than 10% extra per week. So if you\u2019re currently walking 10 minutes a day, next week you should be doing 11 minutes and no more. It might be frustrating to move slowly, but it could save you from months of recovery from a serious injury. <\/p>\n

Vary terrain <\/p>\n

\u2018Walking on varied terrain forces active hip and gluteus extension and greater ankle range of motion, reducing repetitive localised joint impact while strengthening stabilising musculature,\u2019 Dr Colin notes. \u2018On outdoor walks, seek out packed trails, grass, or gravel to challenge subtle proprioceptive and balance pathways.\u2019 <\/p>\n

\"women<\/p>\n

Igor Alecsander\/\/Getty Images<\/p>\n

Work on improving your balance <\/p>\n

\u2018Balance naturally can decline as we age, and poor balance is one of the the most common culprits for falls in later life,\u2019 Anwen notes. The problem is that once you fall, you might become more cautious of falling again, leading to even more co-contraction. Try bolstering your confidence and your walking ability by building stability long-term, which should reduce the amount of co-contraction you end up doing. \u2018Doing simple workouts like single leg stands while brushing your teeth or walking heel to toe for short stretches can help build balance without using any extra time in your day,\u2019 says Anwen. \u2018It sounds small, but this kind of practise genuinely reduces the fall risk over time.\u2019<\/p>\n

Add in strength training <\/p>\n

\u2018Walking alone does not provide the same stimulus for maintaining strength,\u2019 notes Richard Bennett, a strength and conditioning coach and personal trainer. \u2018Strong calves, thighs, hips and trunk help us produce force and control each step. Treat walking and strength training as complementary. Walking develops endurance, while strength training helps maintain the physical capacity behind it. Walking is part of healthy ageing, but maintaining the capacity to walk well is the bigger picture.\u2019 <\/p>\n

\u2018Walking is great for cardiovascular health, but it does not adequately train every major muscle group,\u2019 agrees Dr Reuben Chen, a physician specialising in sports medicine, pain management, and longevity. \u2018Adding resistance exercises, especially for the legs, glutes, hips, and core \u2013 can help build and maintain muscle strength, stability, and functional capacity as we all age.\u2019<\/p>\n

Strength training doesn\u2019t have to mean powerlifting or hard-hitting gym seshes. Just a few sessions a week of bodyweight exercises such as squats, lunges and resistance band work will do the trick. <\/p>\n

Alternate \u2018types\u2019 of walks<\/p>\n

Anwen recommends: \u2018A good approach would be to alternate a longer, easier walk with a shorter, brisker one during the week, rather than doing the same intensity every day. This gives the joints a varied load rather than repetitive stress.\u2019 Colin agrees, suggesting: \u2018Designate 2 days for interval\/incline walking, 2 days for low-intensity walking, and 2-3 days for resistance and mobility training.\u2019 <\/p>\n

\"mature<\/p>\n

Stevica Mrdja\/\/Getty Images<\/p>\n

Commit to warming up properly <\/p>\n

Back in the day you might have reserved warm-ups only for particularly heavy workouts \u2013 long runs, big weightlifting sessions, that kind of thing. Now, warm-ups are required even for \u2018gentler\u2019 exercise such as walking. Anwen says: \u2018Typically, this is a universal rule, but I stress that this is even more so important in midlife as the joints and muscles will need a bit more preparation. It can be as easy as a five-minute warm-up of gentle leg swings, hip circles and a slow-paced walk before you pick up some speed. Doing this will help reduce the risk of injury significantly, and it\u2019s such a simple habit to build in.\u2019 <\/p>\n

Rest is best <\/p>\n

Similarly, you might think there\u2019s no need to take days off for an exercise as gentle as walking. But it\u2019s absolutely essential to take time to rest and recover. \u2018Don\u2019t overlook recovery as it can become increasingly important in midlife and beyond,\u2019 says Dr Chen. \u2018Women should allow adequate rest between more demanding sessions, pay attention to persistent soreness or pain, prioritise sleep and hydration, and avoid abruptly increasing walking volume.\u2019 <\/p>\n

That doesn\u2019t mean following up each hike you do with a day stuck in bed. Instead, it might mean that you take a slower, shorter walk on days between chunkier exercise sessions. <\/p>\n

Stop ignoring pain<\/p>\n

Straight talk time: you can no longer afford to be dismissive of your physical health. \u2018Treat morning first-step pain as a signal, not a nuisance,\u2019 says Suzanne. \u2018Pain that\u2019s worst with the first steps out of bed is the classic presentation of plantar fasciitis. If it persists beyond two to three weeks, get evaluated \u2013 early intervention is dramatically more effective than late.\u2019<\/p>\n

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