Your walking endurance can offer key insight into your overall health. It’s your ability to walk for a long distance without tiring out. If you’re unable to do this, your body might be telling you that it’s time to make some improvements. It’s essential to rule out any underlying health issue that may be causing this fatigue. But if it simply means you are out of shape, we have a way to improve your endurance.
We spoke with Denise Chakoian, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience training individuals of all ages and fitness levels, and learned four standing exercises that can help restore walking endurance faster than treadmills after 65.
“Standing exercises work the specific muscles you rely on every time you walk. They strengthen the legs, hips, calves, and core at the same time. They can also challenge balance in a way a treadmill may not,” Chakoian tells us. “Moves like marching and side steps train the body to move in different directions. They can help improve stability with each step. You can also move at your own pace without worrying about keeping up with a treadmill belt. For some older adults, that makes it easier to exercise a little longer and build stamina safely.”
Pairing these exercises with regular walking can be particularly beneficial for boosting walking endurance.
Standing March
- Stand tall with your feet shoulder-width apart and your knees soft.
- Make sure your spine is long and your arms are crossed high in a “genie” position.
- Then, lift one knee up toward your chest.
- Lower it.
- Lift the other knee up toward your chest.
- Continue to march in place.
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Sit-to-Stand Squats
- Begin seated at the front of a sturdy chair, feet under your knees.
- Lean forward just a bit.
- Try to stand up without using your knees, hands, or additional support.
- Then, use control to slowly squat back down for a count of 3.
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Standing Calf Raises
- Begin by standing tall with your feet hip-width apart.
- Engage your core.
- Slowly rise onto your toes.
- Squeeze your upper back muscles at the top as you hold the calf raise, feeling the stretch in your lower legs.
- Lower back down with control.
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Standing Toe Taps
- Begin standing tall with your feet hip-distance apart and arms at your sides.
- Shift your body weight onto your left leg.
- Lightly tap your right toes onto the floor ahead of you.
- Return your right foot to the start position.
- Repeat on the other side, continuing to alternate.
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