Strengthen Walking Muscles | Gentle exercises for seniors, beginners
Lunges: Lunges are another great exercise for strengthening the legs. To do a lunge, step forward with one leg and lower your body down until both knees are bent at a 90-degree angle. Make sure to keep your back straight and your front knee does not go past your toes.
Calf raises: Calf raises are a great way to strengthen the muscles in the back of your lower legs. To do a calf raise, stand with your feet shoulder-width apart and raise your heels off the ground as high as you can. Hold for a few seconds, then lower your heels back down to the ground.
Planks: Planks are a great way to strengthen the core muscles, which are important for good posture and balance. To do a plank, start in a push-up position with your forearms on the ground and your body in a straight line from your head to your heels. Hold this position for as long as you can.
Bird dog: The bird dog is a great exercise for strengthening the core and lower back. To do a bird dog, start on your hands and knees with your back straight. Extend one arm and the opposite leg out in front of you, keeping your body in a straight line. Hold for a few seconds, then return to the starting position. Repeat with the opposite arm and leg.
These are just a few of the many exercises that can help strengthen the muscles used in walking. By incorporating these exercises into your regular routine, you can improve your walking fitness and reduce your risk of injury.