If you’re a senior whowalks regularly for exercise, kudos to you.
But there are always improvements you’re able to make to your routineand for good reason.
“A faster gait also allows you to move more efficiently and with greater ease.
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Walking [at a quick pace] indicates good cardio health as well as muscle strength and bone health.
All these contribute to a reduced risk of disease.”
In addition, walking faster can help decrease your chances of getting injured from falls.
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Keep reading to learn Garcia’s 10 top-recommended ways for seniors to improve gait speed.
Walk consistently.
“These both ultimately lead to an improved gait speed,” explains Garcia.
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Walking, specifically, has been proven to enhance overall physical functionand even melt belly fat.
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Focus on lower-body strength training.
Include strength training in your routine to enhance your lower bodyespecially your legs.
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Perform balance exercises.
Balancing is of utmost importance as you grow older.
Garcia cautions, “Any jot down of injury will lead to a slower gait speed.
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Stretch your lower body.
Along with strength training, stretching out your lower body is crucial.
Switch up your walking speed.
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Alternating your walking speed will help strengthen your overall cardiovascular fitness.
Plus, it keeps things interesting and challenging and will increase your gait speed over time, Garcia adds.
Wear supportive shoes.
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Your footwear is something to be mindful of, Garcia notes.
It should be well-fitting and supportive to provide optimal stability and comfort.
In addition, your shoes should have slip-resistant soles and soft, flexible uppers, according toFoot Centre Group.
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Consider a walking aid.
Be mindful of your technique.
There are standard techniques to consider when your goal is to improve your gait speed.
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For example,be sure to stand tall, and make your steps faster rather than longer.
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Count your steps.
Don’t push yourself.
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Challenge yourself, but don’t overdo it.
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