You may like<\/p>\n
\u201cThere are a lot of ways to prepare your body to walk before you even begin walking,\u201d she says, suggesting the below six moves in particular.<\/p>\n
So, whether you\u2019re new to regular walks, returning after a break or just keen to stay injury-free, try these exercises to ensure a safe and successful step count.<\/p>\n
1. Single leg swing<\/p>\n
“During walking, you are in a single-leg stance part of the time,\u201d McDowell explains. \u201cWhen you’re swinging one leg through, you need to be able to balance on just the other one.\u201d<\/p>\n
McDowell says that single leg balance is an important component of walking, alongside postural control and overall balance.<\/p>\n
Another benefit of a single leg swing is that it helps the body to achieve the rhythm it will be using when walking.<\/p>\n
\u201cThe arms swing and the pelvis rotates a little bit, so it\u2019s great for people to do at home safely if they’re looking to do some preparatory work before they even start walking.\u201d<\/p>\n
2. Sit to stand<\/p>\n
\u201cFrom a strength training perspective, moving from sitting to standing\u2014either out of a chair or holding onto a counter and doing little mini squats\u2014trains a lot of the muscles that we use during walking,\u201d says McDowell.<\/p>\n
3. Calf raise<\/p>\n
\u201cAnother exercise that’s great is holding on to a counter and doing a calf raise or a heel raise because your calf muscles are playing an integral part in the propulsion of your legs when you’re walking.\u201d<\/p>\n
McDowell explains that if someone has difficulty going up a flight of stairs or getting out of a chair, these types of exercise can help them prepare their body to tolerate walking with less risk of a fall.<\/p>\n
4. Single leg balance<\/p>\n
Single Leg Balance – Ask Doctor Jo – YouTube
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