A Guide to Gait Training Exercises for Older Adults
A healthcare professional may recommend gait training if you have recently experienced an illness or injury that affects your ability to walk. This type of physical therapy can be useful in helping you regain independence in walking, even if you may still require a walking aid.
Gait training can help:
strengthen muscles and joints
improve balance and posture
develop muscle memory
build endurance
retrain your legs for repetitive motion
reduce your risk of falls
increase mobility
There are various types of exercises that may help improve your gait.
Important considerations
Consult a physical therapist or healthcare professional before beginning any new exercises, especially if you have underlying health conditions or mobility issues.
Start slowly and gradually increase the duration and intensity of each exercise as your strength and balance improve.
Listen to your body and stop an exercise if you feel pain.
Ensure you are doing exercises in a safe environment with proper support and supervision if needed.
Balance exercises
Balance exercises can help reduce your risk of falls and improve your mobility.
You may want to do these exercises near a wall or sturdy chair for extra help with balance.
Heel-to-toe walk
Stand upright.
Place your right heel on the floor directly in front of your left toe.
Repeat with the other side, placing your left heel in front of your right toe.
Keep looking forward at all times and place your fingers against a wall if you need extra stability.
Aim for at least 5 steps. As you feel stronger and more balanced, move away from the wall.
One-leg stand
Stand facing a wall with your arms outstretched.
Touch your fingertips to the wall.
Lift your left leg, keeping your hips level.
Keep a slight bend in the opposite knee.
Hold the lift for 5 to 10 seconds.
Gently place your foot back on the floor.
Repeat with the other leg.
Try to perform 3 lifts on each side.
Simple grapevine
This exercise involves walking sideways by crossing one foot over the other. Rest your fingers against a wall while you do this exercise if you need extra stability.
Stand upright.
Cross your right foot over your left.
Bring your left to join your right.
Aim for 5 cross-steps on each side.
»Learn more: Balance exercises for older adults
Strength exercises
Repetition vs. set
A repetition is one complete movement of an exercise, such as lifting a weight or doing a sit-up.
You should aim for 8 to 12 repetitions, which counts as one set.
The Centers for Disease Control and Prevention (CDC) recommends that older adults get 150 minutes of moderate intensity activity each week. It also recommends that older adults add at least 2 days of strength training.
Strength training exercises can help you to strengthen your muscles and joints. They can also help improve your balance, reducing your risk of falls and improving mobility.
Heel raises
Stand up straight with your feet slightly apart, toes facing forward, and your weight evenly distributed.
Hold onto a firm and stable surface like a kitchen counter or stable chair for support.
Slowly lift both your heels off the floor while keeping your back and knees straight.
Slowly lower your heels back to the floor.
Repeat this exercise 8 to 15 times.
If needed, you can do this exercise sitting down:
Sit in a sturdy chair with your feet flat on the floor.
Lift your heels off the floor by raising and lowering your knees.
Sit to stand
Sit upright in a sturdy chair, leaning slightly forward so you are not resting against the back.
Make sure your feet are shoulder-width apart and your knees are bent about 90 degrees.
Stand up slowly and then gradually sit back down.
Repeat this exercise 8 to 15 times.
If you need a bit of extra support, you can place your hands on your thighs or on armrests if your chair has them. As you begin to feel stronger, you can do this exercise without the use of your hands.
Side leg lifts
Stand upright with your feet together and your toes facing forward.
Hold onto a firm surface like a countertop or sturdy chair for extra support, or put your hands on your hips if it makes you feel more balanced.
Lift one leg off the floor and out to the side, no more than 30 degrees.
Keep your leg straight.
Slowly bring your leg back to the starting position.
Repeat this exercise 8 to 15 times on each leg.
Coordination and walking exercises
Coordination exercises can help improve balance and strength. Some of them can also help improve cardiovascular health.
Marching in place
Stand tall or sit upright in a chair.
Lift your feet alternately in a marching motion.
Be sure to keep your back straight throughout.
Try not to stomp your feet but make sure your foot goes fully back on the ground each time
Try to march in place for 20 to 30 seconds.
Sideways walking
Stand upright with your feet together and knees slightly bent.
In a slow and controlled motion, step sideways with one foot.
Move your other foot to join it.
Avoid dropping your hips as you step.
Try to perform 10 steps each way.
Stepping over objects
Place a few small to medium soft objects on the floor a short distance apart, or have someone help you place objects on the floor
Make sure the objects are placed at a distance where it feels natural to step over them with each foot
Step over each object several times
You can also practice side-stepping over the objects by lifting your foot and stepping sideways over each one a few times.
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