If you feel like your walking speed has declined with age, it’s probably not your imagination. This can happen naturally as your body prioritizes safety and stability over getting to where you need to be at a faster pace. It makes perfect sense, but there’s something you can do about it. We spoke with Ryan Read, a Certified Fitness Trainer in Laguna Niguel, California, who shares five at-home exercises that can help improve walking speed faster after 65.
According to Read, these exercises engage many of the muscles older adults count on whenever they walk. Together, they put your coordination and balance to the test, which is essential if you want to walk quicker without feeling unsteady.
“Home exercises can improve walking speed because they address some of the physical reasons a person may have slowed down in the first place. As we get older, a loss of leg strength, balance and power can make each step shorter or more cautious. Simply walking on a treadmill does not always challenge those areas enough to make a noticeable difference,” Read explains.
Chair Sit-to-Stands
- Begin seated at the front of a sturdy chair with your feet hip-distance apart.
- Cross your arms over your chest so that your hands are resting on your shoulders.
- Lean slightly forward, press through your feet, and stand up tall.
- Use control to slowly sit back down.
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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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Step-Ups
- Begin by standing tall facing a low step.
- Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
- Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
- Use control to lower back to the start position.
- Repeat on the other side.
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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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Side Steps
- Begin by placing a resistance band around your ankles.
- Slightly bend your knees and step sideways, keeping your movement controlled.
- Repeat in the opposite direction.
The post 5 Home Exercises That Restore Walking Speed Faster Than Treadmills After 65 appeared first on Eat This Not That.
