Why Older Adults Shuffle When They Walk — And How to Prevent It
One of my clients was talking about people shuffling in front of her as she walked down the road. She was adamant she didn’t want to be like that later in life.
If you’re not sure what I mean, take a look around you. If there are older people around, look at how they walk. You’ll probably notice they don’t really lift their feet. It might seem harmless, but it can be problematic.
It’s a big red flag for balance, strength, and coordination issues that can increase the risk of tripping and falling. And later reliance on walking frames.
Why Do Older Adults Start to Shuffle?
Shuffling isn’t just “getting old.” Not all old people shuffle - did you see Celia Imrie in Celebrity Traitors (no- not the fart scene) where they had to push the Wooden Trojan Horse up the hill? She is 73, yet able to not only get up the hill, but also help with the pushing of this massive 2.5 ton horse.
So why do some old people shuffle? It’s a sign that the body isn’t moving as well as it should. There are a few common reasons this happens:
Muscle weakness – The muscles in the legs and hips, especially the glutes and calves, weaken over time if they’re not used. When these muscles can’t lift the feet properly, the stride shortens, and shuffling begins.
Reduced balance or confidence – If someone has fallen before or feels unsteady, they may keep their feet closer to the ground to feel “safer.” Ironically, this cautious shuffle often increases fall risk.
Joint stiffness or pain – Arthritis, hip or knee pain, or tightness in the ankles can make it harder to take a full step, so people compensate by sliding their feet.
Poor posture or spinal changes – A hunched or forward-leaning posture shifts the centre of gravity forward, making it harder to take proper strides.
Neurological or sensory changes – Conditions affecting coordination, sensation, or reflexes (like Parkinson’s, neuropathy, or even poor eyesight) can contribute to shuffling.
Why It’s Risky
Shuffling makes walking less stable. When the feet don’t lift properly, they can catch on rugs, uneven ground (we all know how uneven our pavements are) — and one small trip can lead to a serious fall.
Falls are one of the leading causes of injury and loss of independence in older adults, and most can be prevented by improving strength, balance, and confidence in movement.
What Can Be Done
The good news is, shuffling isn’t inevitable - you can even reverse it, if you feel you’ve already started.
Here’s where to start:
Strengthen the legs and hips. Targeted exercises for the glutes, thighs, and calves (such as calf raises) help build the power needed to lift the feet and walk confidently.
Work on balance. Simple balance drills (standing on one leg, heel-to-toe walking, or gentle single-leg work) help retrain coordination and stability.
Improve posture and core strength. A more upright posture improves alignment and stride.
Keep joints mobile. Gentle range-of-motion and flexibility work helps ease stiffness in hips, knees, and ankles.
Move regularly. The more you move, the more your body stays capable of moving. It’s that simple — and that important.
Something simple you can do is practise walking backwards, obviously you need to ensure your path is clear, but walking backwards strengthens the muscles on the back of the legs (hamstrings and glutes), improves balance and stability, and strengthens the ankles as well as back muscles. Read more about ‘retro walking’ and why it’s good for body and brain.
Would you like help preventing ‘the shuffle’? Let’s talk. Book your complimentary Discovery Call.
Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.