Locomotion Exercises

Locomotion exercises are self-powered movements that take you from place to place. They are exercises that don’t involve any sort of workout machines and there are no set number of repetitions. They involve the foundations of movement including walking, running, galloping, hopping, skipping, leaping, jumping, rolling, climbing, sliding and swimming. Because of their simplicity they are a great way to remain active and either maintain or improve your health.

  1. Walk a Different Way

    • Walking is a low-impact exercise that is suitable for almost everyone. Regular walking can help with weight control, reduced blood pressure, improved heart health and maintaining mobility. Locomotion exercises can make walking a lot more challenging and fun. Try squatting down and walking like a duck for 30 to 100 feet. Walk with your hands and feet on the ground for 20-foot intervals, or get on your hands and knees and crawl. Go low and walk like an alligator, keeping close to the ground. If you are fit enough, walk on your hands for at least 20 feet.

    Spice Up Your Running

    • Running gives you a good cardiovascular workout and can burn between 472 and 1,675 calories an hour depending on your weight and running speed. Instead of just running, break it up by doing some galloping actions. Galloping is an asymmetrical gait where you take a step and bring your other foot behind so the same leg is always in front. Alternate which leg leads to work both evenly. Add in skipping and some leaps, even if is just over lines in the pavement. Adding different components to your exercise helps with endurance, mobility and stabilization.

    Swimming for Mobility

    • Those who are too frail, obese or arthritic to participate in high-impact activities can do locomotion exercises in the pool. Swimming itself is a locomotion exercise and can be done using a buoyancy vest or kickboard, if needed. Walking through water that is from waist to chest height is a good locomotion exercise, as the water supports your weight. Vary it by hopping and jumping through the water and moving as quickly as you can and as if you were moving in slow-motion.

    Sliding and Gliding Exercises

    • Sliding across a freshly polished floor counts as a locomotion exercise, but can be a little risky. Sports like ice skating and skiing are great for those who like sliding movements. Cross-country skiing can burn between 413 and 1,536 calories per hour depending on speed, weight and the terrain. There are plenty of locomotion exercises and you should do things you find enjoyable.