Exercises to Improve Walking Confidence in Older Adults

Walking confidence can reduce after a fall, illness, surgery or a gradual period of becoming less active. A useful rehabilitation programme builds both the physical capacity to walk and confidence in using it.

1. Sit-to-stand

Standing from a chair trains the thighs and hips. Use arm support if needed and gradually reduce it as strength improves.

2. Calf raises

Calf strength contributes to walking and push-off. Perform the exercise near a stable support and lower slowly.

3. Step-ups

Low step-ups can help train the strength and control needed for kerbs and stairs.

4. Weight shifting

Practise transferring your bodyweight from side to side while using stable support. This can help build confidence loading each leg.

5. Controlled stepping

Practise stepping forwards and sideways, then gradually add turning and changes of direction where safe.

6. Gradual walking progression

Start with a distance you can manage confidently and build gradually. It may be appropriate to use a walking aid outdoors even if you need less support indoors.

When should you get assessed?

Repeated falls, severe balance problems, unexplained dizziness, sudden weakness or a rapid decline in walking should be professionally assessed rather than managed only with home exercises.