If you’re returning to exercise following an extended break or injury, you might be struggling with your walking workouts. Walking is a fantastic way for seniors to keep fit — it’s low-impact, meaning it puts less strain on the joints compared to other types of cardio. It can also help prevent osteoporosis and build muscle, counteracting the signs of aging on the body, and it’s accessible — you don’t need additional equipment or a gym membership.
Below, certified personal trainer Deron Buboltz, who is behind the ‘Grow Young Fitness’ workouts that specialize in helping seniors with strength and mobility, shares his three moves to help seniors walk more easily and longer. All you’ll need is your body weight and a stable chair that you can comfortably fit on with your feet flat on the floor — avoid using a chair with wheels.
As a reminder, if you’re a complete beginner or returning to workouts following a specific injury, it’s always good to seek personalized advice from a qualified professional.
What are the exercises?
The exercises below target the mobility in your lower body to help you achieve a full range of motion and a more comfortable walk. There are three exercises in total, each of which you’ll do for 20 seconds on each leg. The entire workout will take two minutes, and is simple enough to repeat a couple of times a day to boost your mobility and improve your walking workouts.
Here are the exercises involved:
- Leg pulses: For this exercise, start by shuffling to the front of your chair, so you can place both feet flat on the floor. Bend your knee and lift your foot a few inches off the floor, brace your core, thinking about sucking your belly button into your spine. Keep the other foot flat on the floor, and pulse your leg up and down for 20 seconds. This doesn’t have to be a huge movement; just a few inches up and down is perfect.
- Leg extensions: For this exercise, again, brace your core to keep your torso upright and straighten your leg, keeping your foot flexed. Pause at the top, then lower your leg back to the floor. Keep extending your leg for 20 seconds.
- Straight leg pulses: For the final exercise, straighten the same leg out in front of you with your foot flexed. Pulse your leg up and down a few inches for 20 seconds. You’ll feel this in your quad.
- Repeat the entire sequence on the opposite side.
What are the benefits?
These simple exercises help strengthen the muscles in your legs and improve your leg mobility, which can help you walk for longer and more comfortably. Strengthening the muscles in your lower body is essential for your overall balance and stability, not just your walking workouts, and can help prevent trips and falls.
As you’re sitting down for this workout, you’re reducing any chance of losing your balance and falling, so this is a safe workout for complete beginners or someone returning to exercise after a long break. You’ll also be giving your core a workout, as your core will be working to keep your torso upright — this can help reduce lower back pain and improve your overall stability.
Finally, these exercises can help you get back to the walking workouts you love. Walking is a great way to strengthen your heart and lungs, improve circulation, and manage your cholesterol. Do this sequence a few times a day for a couple of weeks, and you’ll notice the difference on your walks.
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