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Scan for outdated or missing drivers - takes under a minuteDriver Scan →Repair Windows errors before they cause bigger problemsFix Now →Fix the driver behind crashes, sound loss and screen glitchesFind Drivers →Physical therapist Matthew Cifelli recommends four simple strength exercises that may support the muscles used for walking: sit-to-stands, heel raises, standing side leg raises, and wall sits. They are practical suggestions—not a clinically established ranking or a proven program for preserving walking speed. Use them as part of a broader activity routine, and adapt them to your ability.
Four exercises recommended for walking-related strength
The movements and repetition ranges below were reported by Tom’s Guide as Cifelli’s suggestions. The ranges are general guidance, not individualized prescriptions.
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1. Sit-to-stand
This chair-rise movement works the quadriceps and glutes. Cifelli described those muscles as important for forward propulsion during walking.
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- Sit near the front of a sturdy chair with your feet about hip-width apart.
- Lean your chest slightly forward and press through your heels to stand.
- Lower yourself back into the chair with control.
Suggested amount: 2 sets of 8–12 repetitions.
2. Heel raises
Heel raises target the calves, which contribute to push-off as you walk.
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- Stand behind a sturdy chair or counter and hold it for support.
- Rise slowly onto your toes, pause for 1–2 seconds, then lower with control.
Suggested amount: 2–3 sets of 10–15 repetitions.
3. Standing side leg raises
This movement is intended to work the muscles that help stabilize the hips.
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- Stand upright beside a sturdy chair or counter and hold it for support.
- Keeping your torso upright, lift one leg out to the side without leaning.
- Lower it with control, then complete the repetitions on that side before switching.
Suggested amount: 2–3 sets of 8–12 repetitions per side.
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4. Wall sit
A wall sit challenges leg endurance. The source suggests bending your knees only as far as feels comfortable; a right-angle bend is an option only if you can manage it comfortably.
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- Stand with your back against a wall.
- Slide down into a comfortable knee bend.
- Hold for 10–20 seconds, then stand and rest.
Suggested amount: 3–4 holds.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.How these exercises fit into a weekly routine
These four movements focus on strength; they do not cover every type of activity recommended for older adults. The CDC’s 2025 guidance for adults 65 and older calls for a mix of aerobic, muscle-strengthening, and balance activity. Its general benchmark is at least 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activity on at least two days. The CDC advises adapting activity to individual abilities and conditions.
The National Institute on Aging (NIA) also recommends combining aerobic, strength, and balance exercise. These broader recommendations do not establish that Cifelli’s four exercises, by themselves, maintain or increase walking speed.
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Use support and adjust for your ability
Keep a sturdy chair, counter, or wall within reach when exercising, particularly if you feel unsteady. The NIA advises going slowly, using support as needed, and asking a doctor or physical therapist for guidance if you are unsure about a movement. A physical therapist or other qualified professional can help tailor exercises to your needs.
For walks outdoors, the NIA advises wearing sturdy, appropriate footwear and watching for uneven surfaces and other tripping hazards. That is walking-safety advice, not evidence that these four exercises improve gait speed.
What the evidence does—and does not—show
The Tom’s Guide article reports Cifelli’s exercise recommendations and explains their intended muscle focus. The CDC and NIA provide general activity and safety guidance. These sources do not establish that this exact set is the definitive “best” four, or that it preserves walking speed for older adults as a group. Treat the exercises as a practical starting point rather than a guaranteed outcome.
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