{
  "id": 10892477,
  "title": "A physical therapist says these are the 4 best exercises for maintaining walking speed as you age",
  "url": "https://urgent.news/2026/09/30/a-physical-therapist-says-these-are-the-4-best-exercises-for",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-09-30T07:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/a-physical-therapist-says-these-are-the-4-best-exercises-for-maintaining-walking-speed-as-you-age"
  },
  "original_language": "en",
  "account": "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.\n\nThe 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.\n\nHeel 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.\n\nStanding 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.\n\nWall 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.",
  "summary": "According to a physical therapist, these four exercises can help support a stronger stride.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}