5 exercises to help you stand taller and walk stronger

Being told you don’t look your age is often a welcomed compliment. After all, looking and feeling younger is something we are willing to invest big bucks in with procedures smoothing crow’s feet, erasing smile lines, or preserving our original hair color.

But one major aspect of achieving a youthful appearance that’s often overlooked is how you carry yourself. Nothing gives away your age quite like being hunched over or unsteady on your feet.

If you want to shave years off your image while also improving how you feel, start by taking the steps necessary to strengthen your stance and stride. Most mobility and postural issues can be remedied through exercises that boost the lower body and core, which are responsible for gait velocity and walking posture.

As the body matures, it naturally loses muscle mass and bone density. It’s for this reason that it is essential to make exercise a priority to ensure good health and a better quality of life. You need only 15 to 20 minutes, three days a week to complete these gait and posture powering exercises:

Lateral Leg Lift. When referring to posture, we usually think of the back, not the hips. But since the hips are major weight-bearing joints, your entire body depends on this area to be strong and sturdy for safety and support. To have healthy hips, you must bolster the surrounding glute and abductor muscles, as well as the hip flexors. This prevents gait deviations, promotes better posture, and enables a greater range of motion for the leg rotation.

Chair Stand. While it may seem basic, shifting from a seated position to standing is one of the most effective exercises for strengthening the muscles responsible for walking and balancing. Bracing as you stand also builds better core strength which helps stabilize the spine and hips.

Calf Stretch. The calf enables walking, running, and jumping. It also dictates the pace at which you can perform these activities. A shortened, slowed step may result from weakened or atrophied calf muscles. By caring for your calves, you can improve your range of motion, provide better support for the surrounding areas such as the foot and ankle, and reduce your risk of developing conditions like Achilles tendonitis, plantar fasciitis, or shin splints.

Single Leg March. The body is a kinetic chain where each part relies on the others to form a cohesive unit. Just as the calves support the lower body, so do the ankles. Strong ankles keep the body grounded, balanced, and reduces injuries. Ankle power is necessary for performing activities like walking, running and dancing.

Scapula Squeeze. Remember when your mom would remind you to stand up straight? Whether writing at a desk, staring at a computer screen, or holding a child, we tend to slouch. And throughout the years, this seemingly innocent habit becomes our permanent posture. When your body weight leans forward, your center of gravity shifts, which can jeopardize your balance. This problematic position also places unnecessary pressure on the neck and back.

By performing exercises that squeeze the shoulder blades (scapula) together, you can strengthen the back muscles necessary for good posture.

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.