Many adults over 65 experience a decline in walking stamina, finding hills steeper and everyday errands more tiring, but targeted exercises can help rebuild endurance, according to Jarrod Nobbe, a Certified Strength & Conditioning Specialist (CSCS).
Nobbe, who is the Head Weightlifting Coach for Athletic Lab and has an MA in Sports Performance from Ball State University, emphasizes that regaining walking endurance isn’t about simply increasing walking volume. Instead, he focuses on strengthening the muscles and energy systems that support efficient strides. “When I build programs for older adults who want to move better and stay active, I rarely jump straight into more walking volume,” Nobbe explained. “I focus on strengthening the muscles and energy systems that support efficient strides.”
He recommends five exercises to target leg strength, hip stability, and cardiovascular fitness. The first, the “Sit to Stand,” builds foundational leg strength crucial for walking mechanics. This exercise involves sitting tall near the front edge of a sturdy chair, bracing the core, leaning slightly forward, and pressing through the heels to stand up, fully extending the hips without leaning back. Nobbe recommends 3 sets of 8 to 12 repetitions, with 60 to 90 seconds of rest between sets. Variations include performing the exercise hands-free, holding a weight (goblet sit to stand), or controlling the tempo of the movement.
The second exercise, the “Standing March,” reinforces single-leg stability and hip flexor strength. This involves standing tall, lifting one knee to hip height while maintaining balance, and then repeating on the other side. Nobbe suggests 3 sets of 10 to 12 reps per side, with 45 to 60 seconds rest. Variations include using support, adding resistance bands, or slowing the tempo.
“Step Ups” are another key exercise, building real-world leg strength and increasing cardiovascular demand. This exercise mimics uphill walking or stair climbing. Individuals should place their entire right foot on a sturdy step or low box, press through the right heel to step up, bring the left foot to meet the right, and then step down under control. Nobbe recommends 3 sets of 8 to 10 reps per side, with 60 to 90 seconds rest. Variations include using a lower box, alternating step-ups, or adding weight.
To improve balance and foot control, Nobbe recommends the “Heel to Toe Walk.” This exercise involves stepping forward, placing the heel directly in front of the opposite toes, and rolling smoothly from heel to toe. He suggests 3 sets of 20 to 30 controlled steps, with 45 seconds rest. Variations include using support, slowing the tempo, or keeping the eyes focused forward.
Finally, Nobbe incorporates “Brisk Walking Intervals” to improve cardiovascular capacity. This involves alternating between a comfortable warm-up walk, a brisk walk for 30 to 60 seconds, and an easy pace for 60 to 90 seconds, repeating the sequence for 10 to 20 minutes, two to three times per week.
Nobbe stresses the importance of consistency and gradual progression. He advises walking most days of the week, strength training two to three times weekly, increasing distance by about 5-10% each week, prioritizing good footwear, maintaining good posture, and ensuring adequate nutrition and hydration. Research from Ungvari et al. (2023) highlights the multifaceted benefits of walking for healthy aging, while Hwang et al. (2022) emphasize the physiological benefits of reducing sedentary behavior and increasing movement.
