The Secret to Fall Proof Walking

My wife and I are almost 80.

We began a serious exercise programme when we were 30.

We walk the hills of our town daily.

We ride our bikes all over our city.

We swim everywhere we go.

We attend a variety of fitness classes at our YMCA.

We eat healthy.

We drink a lot of water!

We do a lot of landscaping.

We volunteer helping others.

We learn new things every day life fishing for piranha in the Amazon.

Secrets

We would like to share some of our secrets with you about walking, balance, and falling.

The “secret” to fall-proof walking involves improving balance with exercises like …

One Foot Balance

Squat

Always concentrate on scanning the area around you.

Take smaller controlled steps pausing before pivots.

Use a stable stance like a triangle footprint to lower your center of gravity.

Move about in safe environments.

Always wear the best footwear for the walking situation which will boost your confidence and stability.

Key Walking Techniques

• Heel-to-Toe (Tandem) Walk: Place your heel directly in front of the toes of your other foot, like walking a tightrope, to improve balance.

• Scan, Don’t Stare: Look ahead and scan the ground (5-10 feet) rather than fixating on your feet or the far distance to maintain posture and spot obstacles.
• The Pause Before Pivot: Stop for one second before turning to let your brain recalculate balance, which prevents many falls during turns.
• Controlled Steps: Avoid wide stances or crossing your feet; take small, deliberate steps to maintain stability.
• Upright Posture: Keep your body upright and arms swinging naturally to aid balance. 

Strengthening Exercises (Daily Practice)

• One-Legged Balance: Hold onto a chair and lift one foot for 5+ seconds, repeating with the other leg.
• Heel Raises: Lift your heels to stand on your toes, then lower slowly.
• March in Place: Lift knees high to build leg strength and coordination. 
• Sit to Stand: Practise sitting and standing back up slowly with best form.

Environmental and Footwear Tips

• Wear Supportive Shoes: Avoid walking barefoot, in socks, or in flimsy shoes; choose sturdy, non-slip options like “minimus runners”.
• Clear Hazards: Remove throw rugs, keep floors clear, and ensure good lighting.
• Use Support: Install grab bars and handrails where needed. 

A Word to the Wise is Sufficient (my father always said that to me)

By integrating these walking mechanics with balance exercises and a safer environment, you significantly reduce fall risks. 

Protect your eyes, your ears, and your feet!

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