Four at-home exercises — step-ups, donkey kicks, standing hip abductions and calf raises — can strengthen key walking muscles and make gait more efficient, trainer Rosie Borchert said.
2-3 weekly sessions can help support calves, hips, legs and glutes, reducing joint stress that can build when walkers return from a break or sharply increase mileage.
3 sets of 10-15 reps are recommended for each move, with progressions such as dumbbells, resistance bands or single-leg variations as strength improves.
5 extra minutes of walking per day, plus 1-2 rest days a week if needed, should accompany the routine because strength work alone will not eliminate injury risk.