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Physical therapist Matthew Cifelli recommends four simple strength exercises that target muscles used for standing, pushing off and staying steady while 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 routine for preserving walking speed in every older adult.
What the four exercises are meant to train
Tom’s Guide reports Cifelli’s recommendations and describes their intended focus: chair-rise strength, calf push-off, hip stability and leg endurance. The suggested sets and repetitions below come from that article; they are not individualized prescriptions. Read the Tom’s Guide article.
1. Sit-to-stand
Sit toward the front of a sturdy chair with your feet about hip-width apart. Lean your chest slightly forward, press through your heels to stand, then lower yourself back to the seat with control. Cifelli’s suggested amount is 2 sets of 8–12 repetitions. The movement works the quadriceps and glutes, muscles used to rise and move forward while walking.
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Stand behind a chair or at a counter, keeping a hand on it for support. Slowly rise onto your toes, pause for 1–2 seconds, then lower your heels with control. The suggested amount is 2–3 sets of 10–15 repetitions. The exercise targets the calves, which contribute to push-off during walking.
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3. Standing side leg raises
Stand upright beside a sturdy chair or counter and hold it for balance. Keeping your torso still, lift one leg out to the side, then lower it slowly. Avoid leaning to get the leg higher. The suggested amount is 2–3 sets of 8–12 repetitions per side. The intended focus is hip stability.
4. Wall sit
Stand with your back against a wall and slide down into a comfortable knee bend. The source describes aiming for a slight bend or, if possible, a right angle; choose a position you can hold without pain or loss of control. Hold for 10–20 seconds and repeat 3–4 times. Wall sits emphasize leg endurance.
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How to approach the routine safely
Use a stable chair or counter for support during standing movements, and a clear, sturdy wall for wall sits. Start with a comfortable range and stop if an exercise causes pain, dizziness or unusual shortness of breath. If you feel unsteady or are unsure whether a movement is appropriate, the National Institute on Aging advises going slowly, keeping a sturdy chair, person or wall nearby, and asking a doctor or physical therapist for guidance. A physical therapist can tailor exercises to an individual’s needs. See the NIA’s balance-exercise guidance.
These exercises are only one part of staying active
For adults 65 and older, the CDC’s general guidance includes aerobic, muscle-strengthening and balance activities each week. Its benchmark is 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activity on at least two days; it also advises adapting activity to personal abilities and conditions. That population-level guidance is broader than these four exercises and is not a personalized prescription. Review the CDC’s guidance for older adults.
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- STRETCHING AND FLEXIBILITY SUPPORT: This adjustable resistance band works well for stretching routines that improve flexibility and range of motion; also suitable for light strength training, physical therapy exercises, injury recovery, and mobility work
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For outdoor walks, the NIA also recommends sturdy, appropriate footwear and paying attention to route conditions and tripping hazards. These precautions support walking safety; they do not establish that this particular set of exercises maintains or increases walking speed. Read the NIA’s physical-activity safety tips.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What the evidence does—and does not—say
The four movements are Cifelli’s practical recommendations as reported by Tom’s Guide. The cited material explains their intended muscle focus and suggested repetitions, but it does not establish that they are the definitive four best exercises or that this exact combination preserves walking speed across older adults. Treat them as possible elements of a broader activity plan, not a guaranteed gait-speed program.
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