Simple Exercise May Improve Walking Strength

Devin Trachman of Physical Therapy Central recommends repeated chair stands as a single, practical exercise for making walking easier. The movement strengthens the quadriceps, gluteus maximus and core stabilizers, which also support stair climbing and rising without assistance. Her suggested routine is 2-3 sets of 8-10 repetitions, with 60 seconds of rest.

Trachman explains that muscle mass and mobility naturally decrease with age. Changes may become noticeable when walking feels less smooth, more tiring or limited in distance. Busy schedules and pain can also reduce activity. As people move less, the muscles used for walking may weaken while balance and endurance decline, creating a cycle in which walking becomes increasingly difficult.

For the exercise, stand up from a chair without pushing through the hands when possible. Those who need assistance can lightly use the arm rests. A table or another sturdy support placed in front can also provide help until enough strength develops to complete the movement hands-free. Trachman says gentle strength work can improve muscle, balance and confidence. Even modest strength gains may support walking endurance, independence, daily activity and quality of life.