A physical therapist says these are the 4 best exercises for maintaining walking speed as you age
According to a physical therapist, these four exercises can help support a stronger stride.
As we age, it's common for our walking speed to slow down, but maintaining strength, balance and mobility can help us stay confident and comfortable. Dr. Matthew Cifelli, a physical therapist and strength and conditioning specialist, recommends four exercises to support a stronger stride.
The sit-to-stand exercise strengthens the quadriceps and glutes, which are essential for forward propulsion during walking. To do this, sit on a sturdy chair with feet hip-width apart, lean slightly forward, press through heels to rise to standing, then lower back down with control. Aim for 2 sets of 8-12 repetitions.
Heel raises target calf strength, which is crucial for push-off power and stride length. Stand behind a counter or chair for support, rise onto your toes slowly, pause, then lower heels with control. Perform 2-3 sets of 10-15 repetitions.
Standing side leg raises engage the hip stabilizing muscles, improving balance and reducing fall risk. Stand tall holding a counter or chair for support, lift one leg out to the side without leaning, then lower back down. Do 2-3 sets of 8-12 repetitions per side.
Wall sits build endurance in the quads and glutes, making them great for maintaining walking speed over longer distances. Stand with your back against a wall, slide down until knees are slightly bent or at a right angle, hold for 10-20 seconds, then rest and repeat 3-4 times.
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