Put a Spring in Your Step: Exercises for Healthier Walking
Part of the Fundamental Movement Series
Walking might not feel like a “workout,” but it’s actually one of the most important foundational movements for healthy aging. It’s how we engage with the world—getting from room to room, enjoying time outdoors, socializing, running errands. And yet, it’s easy to take for granted… until it becomes a challenge.
In this final blog in the functional movement series, we’re diving into walking as a functional movement, looking not just at how much you walk, but how well you walk. Quality matters. And the good news? No matter your age or ability, it’s never too late to improve.
Why Walking Deserves Your Attention
As we age, walking often becomes less automatic. Maybe the steps get shorter. The pace slows down. There's hesitation with turns or navigating uneven surfaces. These subtle changes can indicate early declines in strength, balance, or coordination—and they increase the risk of falls.
Improving the quality of your walk can:
Reduce joint strain
Improve posture and breathing
Increase confidence with mobility
Support heart and brain health
Keep you independent longer
What Does “Good” Walking Look Like?
Here are some hallmarks of a healthy walking pattern:
Upright posture: Head up, chest open, eyes forward—not down at the floor.
Arm swing: Arms should naturally swing opposite to the legs, helping with balance and momentum.
Heel-to-toe gait: Each step should land with the heel and roll through the toes.
Symmetry: Steps should be even in length and rhythm on both sides.
Stride length: Not too short (shuffling) and not overly long (which can throw off balance).
Cadence and pace: A brisk but comfortable rhythm that doesn’t feel forced.
Exercises to Improve the Way You Walk
Below are some easy-to-follow exercises you can do at home to improve walking mechanics, posture, and balance. These will be demonstrated in the accompanying video I’ll share soon.
Posture Reset Wall Drill
Stand with your back against the wall—head, shoulders, and glutes touching. Hold for 30 seconds and feel your alignment. Then try walking away while maintaining that same posture.
Practice for posture awareness throughout the day.
Marching in Place
Lift one knee at a time to hip height (or as high as is comfortable), engaging your core and maintaining upright posture. Hold to a chair or counter for support if needed.
Start with 30 seconds and work up to 1 minute.
Tandem Walking (Heel-to-Toe Walk)
Stand tall and walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Use a hallway or countertop for support as needed. This challenges balance and coordination.
Try a few steps forward, then backward if you're comfortable.
Toe and Heel Raises
Stand behind a chair and rise up onto your toes, then rock back onto your heels. This strengthens the muscles needed for push-off and shock absorption while walking.
Try 2 sets of 10 each.
Weighted Arm Swings
Hold light hand weights (or water bottles) and rock your weight forward and back with your feet in a staggered position, exaggerating your arm swing. Add a head turn when you’re comfortable. This reinforces rhythm and trunk rotation.
30–60 seconds at a time.
💡 Each of these are demonstrated in my video here.
Walking Is More Than Just Steps
Tracking your steps is great—but don’t stop there. Pay attention to how you walk. Are you moving with ease, purpose, and confidence? Are your feet rolling through with each step? Are your arms swinging?
If you’re not sure where to start, or if you’ve noticed changes in your gait, it might be time to get some professional eyes on it. A physical therapist (like me!) can assess your walking mechanics and create a plan to help you move more efficiently and safely.
Ready to Walk with Confidence?
If walking has become harder, less enjoyable, or even a little scary, let’s talk about it. I offer a free 30-minute consultation where we can look at your movement challenges and discuss how physical therapy might help. Whether it’s improving your stride, working on balance, or just getting back to walking for pleasure, I’d love to support your journey.
👉 Schedule your free consult here
Be kind to your body and keep moving forward—one step at a time.