Exercises that will make you walk better
Do you feel that your walking is not as good as it could be? Do your shuffle your feet, knees buckle, walk slowly or tire quickly?
If so, this post is for you.
Below, I’ve compiled a collection of my favorite exercises designed to help most people enhance their walking. These exercises are best suited for individuals who can safely walk and haven’t experienced recent falls.
If you’ve had recent falls or are experiencing worsening pains while walking, it’s advisable to consult your doctor and physical therapist for an individualized assessment and plan.
For each exercise, I’ve provided a picture, description, and the specific purpose it serves in improving walking. Before we delve into the exercises, let’s familiarize ourselves with some terms related to a person’s walking cycle:
Stance Phase: The phase where a person temporarily stands on one leg while the other leg swings through to take a forward step.
Push-Off Phase: The phase where a person pushes off their trailing foot to propel their body into the next step.
Swing Phase: The phase where a person swings their leg from a trailing position to a leading one while standing on the other leg.
Now, let’s get into the exercises
1. Heel Raise
Strengthens the calf muscles.
Helps with the push-off phase to propel your body forward more effectively which will help you walk with more pace and with a longer stride.
2. Squats
Strengthens the quad and glute muscles.
Provides stability to the knee, reducing the risk of buckling and giving out.
Stabilizes the hip and trunk during all walking phases, creating a solid postural foundation.
3. Lunge
Strengthens glutes and quads in a muscle-elongated position.
Improves step length, making your walking more efficient.
4. Resisted Sidestep
Isolates and strengthens the glute muscles.
Stabilizes hips and trunk during the stance phase.
5. March
Strengthens the hip flexors.
Improves step height and length during the swing phase, reducing the risk of tripping and enhancing walking efficiency.
These exercises target the muscles most utilized during the walking cycle and should contribute to the improvement of your walking. Keep in mind that muscles typically take around 6-8 weeks to show gains, so be patient and consistent.
In addition to these exercises, maintain a daily walking program with a duration and distance that induces mild fatigue. Aim for 2-3 walks a day as your schedule permits.
Once again, if you experience new pains or have concerns about falling, please consult with your doctor and physical therapist.
Visit Resources Tab for a printable version of this exercise program.
Thanks for reading. Stay strong and keep moving.