Treadmill getting stale? Four home moves target the muscles walking alone can miss.<\/p>\n
According to statistics, treadmills reign #1 as far as the most popular workout tool in the country is concerned. People love to walk, and the treadmill ensures getting steps in regardless of weather conditions. You can also control your speed, incline, and time spent putting in strides. Whether you\u2019re a beginner or advanced walker\/runner, the treadmill<\/a> offers an effective cardio workout<\/a>.<\/p>\n One common complaint? The treadmill can be boring. So, we\u2019re here with a new plan after speaking with Dr. Shady Hassan, MD<\/a>, Interventional Pain & Sports Medicine Physician and the Founder of NefraHealth. Below are four home exercises that will restore your walking strength<\/a> faster than treadmills after 65.<\/p>\n \u201cWhen I work with older adults, I try to keep exercise simple and functional. If your goal is to walk better, you don\u2019t necessarily need complicated equipment or hours on a treadmill. You need to strengthen the muscles that help you stand up, stabilize your hips, support your body on one leg, and propel yourself forward,\u201d explains Dr. Hassan.<\/p>\n Keep in mind that treadmill walking is still a stellar exercise\u2014especially if your goal is to improve cardiovascular endurance or practice walking itself. The difference is that walking on its own doesn\u2019t challenge certain muscles as directly as resistance exercises do.<\/p>\n \u201cSomeone can spend 20 or 30 minutes walking but still have weakness in their quadriceps, glutes, calves, or hip stabilizers. I usually think of it this way: walking practices walking; strengthening gives you a better engine to walk with,\u201d Dr. Hassan says. \u201cFor many older adults, the best approach isn\u2019t choosing one or the other. Strength training combined with regular walking gives you both sides of the equation, stronger muscles and the endurance to use them.\u201d<\/p>\n \tSit-to-Stand<\/p>\n The sit-to-stand builds strength in the hips, glutes, and quads\u2014the same muscles you count on to get up from a seated position, climb stairs, and walk with a strong stride.<\/p>\n \u201cThis is probably one of my favorite exercises for maintaining independence as we age because it directly translates to everyday life. Sit in a sturdy chair with your feet flat on the floor, then stand up without using your hands if you\u2019re able to. Slowly sit back down and repeat,\u201d Dr. Hassan says.<\/p>\n Begin seated at the front of a sturdy chair with your feet planted firmly on the ground.
\nLean forward slightly.
\nTry to stand up without using your knees, hands, or additional support. (If you need assistance, place your hands on the chair or your thighs.)
\nUse control to slowly sit back down.
\nPerform 1 to 3 sets of 8 to 15 controlled reps.<\/p>\n