Are You Over 55 and Struggling to Walk as Far or as Fast as You’d Like?

If you’ve noticed that walk longer distances or keeping up with others has become challenging, you’re not alone. I’m Will Harlow, the over-50s specialist physiotherapist here at HT Physio in Farnham. Today, I’ll reveal two key secrets to help you walk further and faster.

Many people I see in my clinic share similar concerns: they’ve either lost their endurance or their speed when walking. Some feel like their legs lack power, while others struggle to keep up with friends or family. Interestingly, many of these individuals don’t have any specific injuries — instead, age-related changes in strength and mobility are often the cause.

From working with hundreds of clients, I’ve identified two key components that impact walking ability:

1. Loss of power in the calf muscles
2. Reduced mobility and strength in the hip extensors

In this guide, I’ll explain why these two areas are so critical and share simple exercises to improve them.

The Importance of Calf Strength for Walking

When we walk, our calves play a crucial role in propelling us forward. Each step involves pushing through the toes, with the calf muscle contracting to create forward motion. If your calves are weak, you’ll lose power and endurance, making it harder to keep up with others.

When calf strength declines, other muscles compensate, which can lead to fatigue and reduced walking efficiency. Building calf strength is essential for maintaining both speed and endurance.

Calf Exercise 1: Heel Raises

1. Stand with your feet hip-width apart.
2. Stand up on your toes and raise your heels as high as you can.
3. Hold briefly at the top, squeezing your calves.
4. Slowly lower back down.

Aim for 20-25 repetitions. If this becomes too easy, progress to a single-leg heel raise:

1. Balance on one leg.
2. Perform the same movement, focusing on height and control.
3. Repeat on both sides.

It’s important to be consistent; try to complete these exercises every day.

The Role of Hip Extensors in Walking

Hip extension involves the backward movement of your leg during each step, powered mainly by the glute muscles. We naturally have only about 10 degrees of hip extension, and as we age, this range often decreases.

Weak hip extensors limit your walking power and efficiency, making each step feel harder. Strengthening these muscles improves both endurance and walking speed.

Hip Extension Exercise 1: Standing Hip Extensions

1. Keep your balance by standing erect and gripping a firm surface.
2. Keep your back straight and avoid arching it.
3. Lift one leg directly behind you.
4. Tighten your glutes at the end of the workout.
5. Lower your leg back down.

Hip Extension Exercise 2: Prone Hip Lifts

1. Lie face down on a comfortable surface.
2. Bend one knee to a 90-degree angle.
3. Raise your thigh a little bit off the floor by contracting your glutes.
4. Keep your lower back relaxed.
5. Lower back down.

Start with 5-6 repetitions per side and gradually increase as you get stronger.

Putting It All Together

These exercises target the two most common weaknesses that affect walking ability in people over 55. By focusing on calf strength and hip extensor mobility, you’ll notice significant improvements in your endurance and speed.

Key Tips for Success:

• Perform the exercises consistently (2-3 minutes per day for each area).
• Pay attention to your body and steer clear of discomfort or undue stress.
• Gradually increase repetitions and intensity over time.

For more tips and advice, subscribe to my channel and check out my book, Thriving Beyond 50, available via the link in the description.

Let’s keep you walking strong and confidently for years to come!