Regular walking benefits your health significantly, but incorporating these three exercises into your routine can enhance your fitness level even further:
Walking is often hailed as one of the best exercises for overall body health, and for good reason. This low-impact activity not only improves cardiovascular health but also supports healthy aging, both inside and outside the gym. To make the most of your walking routine, Louis Chandler, head trainer for Alo Moves in Los Angeles, recommends a combination of stretching and strengthening exercises specifically designed to support the muscles used during walking.
Weighted march, a move that involves lifting one knee to hip height while holding weights by your sides, engaging your core, and maintaining control and balance, is a great way to train your body to walk better under load. This exercise builds endurance and control, reducing fatigue, and improving overall walking performance.
From a balance perspective, walking requires coordination and weight shifting. Keeping your calves flexible helps maintain a smooth, balanced stride, allowing you to walk longer distances comfortably and efficiently. Calf stretches, which should be done for 20-30 seconds on each side, with 2-3 sets, can help maintain gait mechanics and prevent discomfort in the knees or lower back.
Stretching the calves regularly also supports ankle mobility, which is key for stability during walking. For a deeper stretch, stand facing a wall, lean gently into the wall, and keep the heel on the floor.
To further strengthen the supporting muscles like the glutes and core, Chandler suggests the 90/90 hip switch, a seated exercise to wake up the hips and improve joint mobility. The world’s greatest stretch with hip opener, a standing stretch that increases hip mobility, and the glute bridge march, a floor exercise activating the posterior chain and building core control, are also essential for creating stable hips and better hip mobility for walking.
Lateral band walks and single-leg Romanian deadlifts are additional exercises that prime the gluteus medius for lateral stability and combine balance, strength, and hinge mechanics, respectively. These exercises, along with calf stretches and weighted marches, enhance core stability, balance, and coordination crucial for maintaining a strong walking gait.
Romanian deadlifts, which can be done with dumbbells, kettlebells, or barbells, strengthen the hamstrings and glutes, which are essential for powerful, efficient steps during walking. This exercise reinforces the hip hinge movement pattern, which is essential for protecting the lower back and promoting healthy posture. Romanian deadlifts improve walking speed and stamina, while helping to reduce fatigue during longer distances.
Incorporating these exercises into your routine can help you walk with more ease, efficiency, and comfort. Plus, the added strength and flexibility can support healthy aging, helping you stay active and mobile for years to come.
And if you're in the market for some new weights, the Yes4All powder coated cast-iron kettlebell (35lb) is currently on sale at Amazon for $28.61, a 44% discount from its original price of $50.75.
[1] Chandler, L. (2022). Alo Moves. Retrieved from https://alomoves.com/
[2] Chandler, L. (2022). Alo Moves. Retrieved from https://alomoves.com/
Fitness and science intersect in the health-and-wellness world as experts like Louis Chandler from Alo Moves in Los Angeles develop exercises such as the weighted march, calf stretches, and Romanian deadlifts, specifically designed to support and improve the body's performance during walking and promote overall fitness-and-exercise.
Implementing these exercises regularly not only enhances walking gait but also encourages healthy aging, providing the necessary strength and flexibility for maintaining an active and mobile lifestyle.
