Gentle incline walking
Walk up short, gentle slopes, resting when you need to.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
Supportive shoes
Getting into position
- Choose a short, gentle slope near home, ideally with somewhere to rest at the top.
- Wear supportive shoes and bring your usual walking aid if you use one.
How to do it
Walk up the slope at an easy pace, with shorter steps than on the flat.
Rest at the top, or part way, until your breathing settles.
Walk back down slowly, with short steps and a slight bend in the knees.
Rest, then repeat if you feel able.
Keep in mind
- Shorter steps make the slope easier.
- You should still be able to talk in short sentences.
- Coming down is harder on the knees than going up. Take it slowly.
Where you should feel it
Your breathing going up, and your calves, thighs and buttocks working on the slope.
Stop or change something if you feel
Chest pain, breathlessness that doesn't settle with rest, or pain in a knee or hip.
A gentler starting point
Choose a shorter or gentler slope, and rest for longer.
When it feels easy
Walk longer sections before you rest.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Walk up a short, gentle slope, then rest at the top or on the way back down.
2–3 short slopes, resting as needed
Move on when: You can talk in sentences at the top of each slope.
Add another short slope.
3–4 short slopes, resting as needed
Move on when: The whole session feels comfortable on the talk test, two sessions running.
Rest a little less before the next slope.
3–4 short slopes, short rests between
Move on when: You get your breath back quickly after each slope, two sessions running.
- Next level up
- Longer incline sections with planned rests coming soon
Levels in incline walking
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startGentle incline walking (this page)
- Level 2 · FoundationLonger incline sections with planned rests coming soon
- Level 3 · More challengeMore continuous incline walking coming soon
Explore related content.
- Everyday focus
- Walking and stairs, Keeping going
- Body area
- Whole body
- Muscles
- To be confirmed
- Equipment
- No hand weights needed
- Movement format
- Walking
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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