As we age, even simple everyday movements can start to feel like a challenge. Standing up from a chair, climbing stairs, or bending down starts to take more effort, putting extra strain on our joints and slowly chipping away at our independence. That’s why keeping your legs strong isn’t just about fitness; it’s about staying mobile, self-reliant, and in control of your life. Though walking regularly applauded as the foundation of fitness-many aiming to reach the daily 10,000 steps- but is it enough to maintain strong legs and freedom of movement in the future? Here’s what physical therapist John Thompson said in his video.
Walking alone won't do
Home care physical therapist John Thompson of Massachusetts posted a video of why walking by itself might not be enough, according to his experience working with older adults.
He clarified, "Walking alone will not keep you independent, but here's what will. I am a home care physical therapist who works with older adults, and what I see might shock you. Patients who walk for years yet struggle on stairs and have problems getting up from their own chair, and that's because walking does not build leg strength."
The problem with walking
Walking is non-denialable, but depending solely on it can result in a gap in functional strength. John illustrates that walking requires very little motion of the knees. “Just look at how little your knees bend when you walk. It is nowhere near the range of motion that getting off a toilet requires”, he said. Daily activities take a greater range of motion than walking alone allows, so that without specific exercise, bending your knees to do simple things can become a strain with age.
What can you do to strengthen your legs efficiently?
John suggests a very straightforward but very effective exercise that only requires one minute a day: "Stand up and sit down from your chair,and build up to doing 30 in a row. That one minute a day of squats will do more for your legs than hours of walking could." This very straightforward exercise directly addresses leg and joint strength so that you can be more mobile and independent in your older years.
Adding this tiny daily habit can make a huge difference in your freedom, confidence, and body health without the necessity of lengthy walks or investments in costly equipment. A minute per day may be all it takes to keep your legs strong for years to come.
