So, you’re interested in exercises, but would like to use your walker for additional stability? That’s what I’m here for!
As a physical therapist and MS specialist, a lot of my clients discuss their desire to exercise but feel they can’t properly, due to needing a mobility aid. Let me be the first to say, that you absolutely can, plus it can be an excellent guide to working on the muscles you use on an everyday basis. After all, you are always in control of your life, not the other way around. Yep… even with multiple sclerosis.
Without any further introduction, let’s break down why working out with a walker can be an excellent resource, plus five exercises to strengthen the muscles walkers utilize every day.
A walker is a mobility aid designed to provide stability and support while walking. It typically consists of a metal frame with four legs, handlebars, and wheels. Walkers are used by individuals who have difficulty walking due to age, injury, disability, or other health conditions. They help users maintain balance, reduce the risk of falls, and conserve energy during movement.
Some walkers also come with accessories such as seats, baskets, and brakes for added convenience - these are sometimes called rollators. Walkers play a crucial role in helping people maintain independence and mobility in their daily lives. Besides day-to-day movement, one of my favorite uses for a walker is as a tool to help exercise while feeling stability and control.
While both rollators and walkers are mobility aids, there are a few differences between each one. Rollators include wheels on all legs along with a basket or seat and brakes, whereas walkers come without wheels or with wheels on the front two legs and don’t have a basket or seat. Some rollators have three legs and a basket in the middle, while others have four legs and a basket or a seat in the middle. A standard walker without wheels offers the most support but requires the user to lift it with every step they take.
If you’ve worked with me personally, you know I am a huge fan of rollators due to their convenience and ease when in use. That being said, no matter what walking aid you use, it’s the right choice because it works best for you personally.
Yes, this is true. Regardless of if you’re using a rollator or walker, the company that makes them has a warning that exercising with their device is not the best idea. While I respect and adhere to the general safety guidelines of everything I utilize, with proper guidance, these tools are excellent to work with to feel stability and work your body.
To determine if it's safe to exercise with a walker or rollator, think about your core stability. If you can sit with your feet on the ground, butt in the chair of your rollator or walker, and sit up tall without holding on, it's usually safe to exercise. Similarly, if you’re able to stand for several minutes while holding on to your walker (but not putting too much weight through your arms) and you feel safe and stable, it’s usually safe to exercise.
This indicates your body has the core strength it needs to support your body during movement. If you are concerned, always prioritize safety and consult with a healthcare professional for the additional green light.
For these five exercises, I’ve incorporated a mix of both sitting and standing positions to work the most muscles you use during your day-to-day life. When sitting and recouping between exercises, it's best to have the brakes on for stability, but during the exercises, we'll often have them off.
For a more detailed tutorial, check out my Youtube channel, Dr. Gretchen Hawley, to see exactly how I complete each movement.
Your quads and hamstrings are the main muscle groups responsible for bending and straightening your knee. Quad muscles (on the front of your thigh) are what are responsible for straightening your knee, while hamstrings (on the back of your thigh) are responsible for bending your knee. Together, the bending and straightening of the knee are going to really help with walking.
The triceps are one of the muscle groups we forget about, but they are so important when standing up and gaining balance out of your walker. You should feel this exercise in the back of your upper arms, but be patient - sometimes you have to work up to feeling it.
When you're walking, the body imitates a marching type of movement, with your legs moving up and forward to propel the entire body. I love marching and see a lot of success with my clients with MS when doing this exaggerated form of walking.
Back to our example of marching, knee bending (although exaggerated while marching) is an essential part to walking. Knee bending may sound simple, but it’s often really challenging and I promise you’ll notice a difference if you incorporate this exercise specifically into your routine.
Balance is required for walking, sitting, standing, and just about everything we do in our daily lives. Without balance, you are more likely to trip, fall or injure your body, so I’ve created an exercise specifically meant to improve your balance.
Although the symptoms of MS can be incredibly frustrating, and at times isolating, I want to remind you that you are not alone. This journey is filled with ups and downs, but I want to help you feel empowered to control your body, rather than feel like it controls you.
My book, The MSing Link, is a complete guide to how targeted exercise can improve walking, strength, and balance. Although physical therapy programs are great, there is a key element missing - it isn’t made for MS. I will help guide you through the correct way to exercise with MS, so you can finally see the improvements you’re looking for.
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Have you ever felt unsteady or wondered if there’s a way to make walking easier on days when your body just doesn’t feel as strong? Trekking poles for MS can be the perfect solution! Check out how how these simple, adaptable poles can help make walking feel easier and more natural here.
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Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com