If you're over 60 and want to walk farther with less pain, there's one key exercise you can't skip. Watch the video below to learn the best exercise to improve walking after 60, plus tips to make it more effective.

What Is the Best Exercise to Improve Walking After 60?
The Science of Task Specificity
How to Walk Better: Mechanics That Matter
How to Make Better Walking a Habit
Alternative Ways to Practice Walking

What Is the Best Exercise to Improve Walking After 60?

The best exercise to improve walking after 60 is - walking itself.

The reason is that it's specific, repetitive, and builds endurance.

Many people think they need glute strengthening, balance training, or calf work—and those help. But nothing improves walking quite like walking itself.

Walking doesn't require intense muscle strength. It requires low-level effort, repeated over time. One mile of walking is around 1,500–2,000 steps. Doing 20 reps of a leg exercise won’t train your body the same way.

The Science of Task Specificity

Even with enough strength and flexibility, you may not automatically walk better. That's because walking is controlled by your nervous system.

It’s a patterned movement that becomes automatic—unless you need to reprogram it.

Researchers discovered a concept called Central Pattern Generators—neural circuits that allow walking to happen automatically, like running a computer program.

But if your “WALK” program is off, you have to re-teach it through intentional practice.

How to Walk Better: Mechanics That Matter

To improve your walking pattern, practice slow, mindful walking. Break down the movement and focus on:

Push off with your glutes and calves of the back leg.
Land on the front foot, more on the outside edge.
Roll from the outside to the inside, pushing off the big toe.
Repeat with the next step, focusing on balance and control.

Rather than pulling forward with your front leg, think of walking as a push from the back leg. This shift improves stride efficiency and reduces joint stress.

How to Make Better Walking a Habit

You don’t need to walk like this all day. Practice for 5 minutes at a time—around the house or in your neighborhood. Repetition builds habit.

Research shows it takes about 66 days to form a new habit. The more often you practice focused walking, the faster it becomes natural and automatic.

Alternative Ways to Practice Walking

If walking with perfect form is too difficult right now, try:

Walking on a treadmill while using the handrails to offload body weight.
Using a wheeled walker to reduce pressure on your back and legs.

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These strategies help you practice the same movement patterns while protecting your joints and building endurance safely. Try it out for yourself and see how much your walking improves!