If you’ve taken a break from regular walking — due to illness, injury, or simply a shift in routine — getting back on your feet can feel more daunting than expected. According to walking expert and physical therapist Dr. Milica McDowell, there are several foundational exercises you can do before lacing up your shoes again. These movements can help rebuild strength, balance, and coordination, reducing the risk of falls and helping you walk confidently.
Here are six expert-recommended exercises to support your return to walking:
1. Single Leg Swing
Walking involves balancing on one leg while the other swings forward — something many people overlook.
“This movement builds rhythm and postural control, essential for safe walking,” says Dr. McDowell.
How to do it: Hold onto a chair or wall, stand on one foot, and gently swing the other leg forward and back. Repeat on both sides.
2. Sit to Stand
Getting up from a chair may seem simple, but it activates key muscles used during walking — especially in your legs and core.
How to do it: Sit in a sturdy chair and rise to a standing position without using your hands, then sit back down slowly. Repeat 10–15 times.
3. Calf Raises
Strong calves are crucial for pushing off during each step.
How to do it: Stand while holding onto a counter or chair for balance. Slowly lift your heels off the ground, rise onto your toes, hold for a second, and lower. Repeat 10–15 times.
4. Single Leg Balance
“You’re on one foot for nearly 40% of every walking step,” McDowell explains.
Practicing balance not only builds coordination but also boosts confidence, especially if you’ve experienced falls.
How to do it: Start by shifting your weight from one foot to the other while holding onto a counter. When comfortable, try standing on one foot for 10–30 seconds at a time.
5. Arm Swing
Believe it or not, swinging your arms while walking helps with rhythm, balance, and overall gait.
How to do it: Stand still and practice gently swinging both arms, allowing your torso to rotate naturally. This helps loosen the upper body and restore a natural walking pattern.
6. Big Toe Press
Your big toe plays a larger role in walking than you might think — it’s key for balance and push-off strength.
“Weak big toes are linked to higher fall risk,” McDowell notes.
How to do it: While sitting barefoot, press your big toe into the floor like you’re stepping on a gas pedal, keeping the other toes relaxed. Hold, then release. Try standing once you’re comfortable.
Final Thought
If you’re returning to walking after time off, don’t rush. These simple yet effective exercises can help your body adjust, rebuild core walking skills, and avoid injury. As always, consult a healthcare provider before beginning any new exercise routine — especially if you’re recovering from a medical condition or fall.
Image Source: Google
Image Credit: Respective Owner
