4 Home Exercises That Restore Walking Strength Faster Than Treadmills After 65

According to statistics, treadmills reign #1 as far as the most popular workout tool in the country is concerned. People love to walk, and the treadmill ensures getting steps in regardless of weather conditions. You can also control your speed, incline, and time spent putting in strides. Whether you’re a beginner or advanced walker/runner, the treadmill offers an effective cardio workout.

One common complaint? The treadmill can be boring. So, we’re here with a new plan after speaking with Dr. Shady Hassan, MD, Interventional Pain & Sports Medicine Physician and the Founder of NefraHealth. Below are four home exercises that will restore your walking strength faster than treadmills after 65.

“When I work with older adults, I try to keep exercise simple and functional. If your goal is to walk better, you don’t necessarily need complicated equipment or hours on a treadmill. You need to strengthen the muscles that help you stand up, stabilize your hips, support your body on one leg, and propel yourself forward,” explains Dr. Hassan.

Keep in mind that treadmill walking is still a stellar exercise—especially if your goal is to improve cardiovascular endurance or practice walking itself. The difference is that walking on its own doesn’t challenge certain muscles as directly as resistance exercises do.

“Someone can spend 20 or 30 minutes walking but still have weakness in their quadriceps, glutes, calves, or hip stabilizers. I usually think of it this way: walking practices walking; strengthening gives you a better engine to walk with,” Dr. Hassan says. “For many older adults, the best approach isn’t choosing one or the other. Strength training combined with regular walking gives you both sides of the equation, stronger muscles and the endurance to use them.”

Sit-to-Stand

The sit-to-stand builds strength in the hips, glutes, and quads—the same muscles you count on to get up from a seated position, climb stairs, and walk with a strong stride.

“This is probably one of my favorite exercises for maintaining independence as we age because it directly translates to everyday life. Sit in a sturdy chair with your feet flat on the floor, then stand up without using your hands if you’re able to. Slowly sit back down and repeat,” Dr. Hassan says.

1. Begin seated at the front of a sturdy chair with your feet planted firmly on the ground.
2. Lean forward slightly.
3. Try to stand up without using your knees, hands, or additional support. (If you need assistance, place your hands on the chair or your thighs.)
4. Use control to slowly sit back down.
5. Perform 1 to 3 sets of 8 to 15 controlled reps.

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Step-Ups

“Step-ups are great because walking is essentially a repeated single-leg activity. They strengthen the hips, thighs, and glutes while also working on balance and coordination. They’re especially useful for making stairs and curbs easier to manage,” Dr. Hassan explains.

1. Begin by standing tall, facing a low step.
2. Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
4. Use control to lower back to the start position.
5. Perform 1 to 3 sets of 8 to 15 controlled reps per side.

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Calf Raises

“The calf muscles sometimes get overlooked, but they play an important role in pushing the body forward with every step. Stronger calves can improve walking efficiency and make your stride feel more powerful,” Dr. Hassan notes.

1. Begin by standing tall with your feet hip-width apart.
2. Hold onto the wall, counter, or sturdy chair for support.
3. Engage your core.
4. Rise onto your toes slowly, lifting for 1 second and squeezing your calves.
5. Use control to lower.
6. Perform 1 to 3 sets of 8 to 15 controlled reps.

RELATED: 4 Bed Exercises That Restore Thigh Strength Faster Than Squats After 65

Standing Hip Abductions

“This strengthens the muscles along the outside of the hip, particularly the hip abductors. These muscles help stabilize the pelvis when you’re standing on one leg, which happens with essentially every step you take. Better hip strength can translate into a steadier, more confident gait,” Dr. Hassan explains.

1. Begin by standing tall with your feet hip-width apart and hands on your hips.
2. Activate your core and shift your weight onto your left leg.
3. Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you’re comfortably able to.
4. Hold at the top for a moment before lowering for 3 seconds.
5. Perform 1 to 3 sets of 8 to 15 controlled reps per side.

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