Frequent walkers should incorporate these three key exercises into their routine, according to a fitness trainer's advice
Walking, often overlooked as a form of exercise, is a low-impact activity that offers numerous benefits for maintaining overall mobility. According to Louis Chandler, head trainer for Los Angeles at Alo Moves, walking is not only accessible but also effective in supporting joint health and injury prevention [1].
Chandler recommends three exercises to stretch and strengthen the lower body muscles that support walking. These exercises target core and lower body muscles critical for balance, mobility, and walking support, focusing on longevity, joint health, and functional strength.
Goblet Squats
Goblet squats help build lower body strength, reinforce good posture, and improve core engagement. This exercise trains the body to move efficiently and supports joint stability and balance [3].
Reverse Lunges
Reverse lunges are a functional lower-body movement that strengthens the legs while challenging balance, stability, and unilateral control. Unlike forward lunges, reverse lunges reduce knee pressure, making them better for joint health [5]. They also activate the core to help coordinate everyday movements.
Weighted Marches
Weighted marches involve lifting one knee to hip height while holding weights, mimicking the natural walking gait with added resistance. This dynamic exercise improves core stability, balance, coordination, endurance, and control, crucial for a strong, efficient walking gait [1].
In addition to these exercises, Chandler recommends the calf stretch exercise for supporting walking muscles. The calf stretch exercise is performed by standing facing a wall with palms pressed into the wall at shoulder height, placing toes on the wall, keeping the heel on the floor, and leaning gently into the wall until a stretch is felt in the calf [1].
Walking, when combined with these exercises, builds endurance and resiliency that support healthy aging both inside and outside the gym. For those looking to enhance their walking performance further, consider incorporating the Romanian deadlift into your routine. This exercise strengthens the muscles that drive powerful, efficient steps, helps reduce fatigue during longer distances, and reinforces the hip hinge movement pattern for lower back protection and healthy posture [2].
For those interested in weighted marches, an A Yes4All powder coated cast-iron kettlebell (35lb) is currently on sale for $28.61 at Amazon, a 44% discount off its original price.
[1] Chandler, L. (n.d.). Interview with Louis Chandler, head trainer for Los Angeles at Alo Moves. [2] Romanian Deadlift: The Ultimate Guide for Building Lower Body Strength. (n.d.). Alo Moves. [3] Goblet Squats: The Complete Guide to Building Lower Body Strength and Core Engagement. (n.d.). Alo Moves. [4] Reverse Lunges: The Ultimate Guide to Strengthening Your Lower Body and Improving Balance. (n.d.). Alo Moves. [5] Weighted Marches: The Ultimate Guide to Improving Core Stability, Balance, and Coordination. (n.d.). Alo Moves.
- Louis Chandler, head trainer for Los Angeles at Alo Moves, suggests incorporating the calf stretch exercise to support walking muscles, as it helps increase flexibility and promotes overall health-and-wellness.
- The Romanian deadlift, recommended by Chandler, can be added to one's fitness routine to strengthen lower body muscles crucial for efficient walking, providing enhanced fitness-and-exercise performance and injury prevention.
