5 Methods to Improve Your Balance When Walking

 

How to improve your balance!

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How to Improve Your Balance While Walking (7 Simple Exercises)

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Walking helps build lower-body strength, an important element of good balance. Walking is safe exercise for most people and, in addition to improving balance, counts toward your aerobic activity goals. If health problems make walking especially difficult for you, a. For example, regular brisk walking can help you: Maintain a healthy weight Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes Strengthen your bones and muscles Improve your mood Improve your balance and coordination. 1. With your feet together, lift your heels off the floor and balance on your toes.

2. Reach your hands out to your sides, palms facing forward. 3. With your arms, pulse 1 inch forward and 1 inch. Swing your arms. One good option: bend them at 90 degrees and pump from the shoulder, like race walkers do. Swing them naturally, as if you’re reaching for your wallet in your back pocket.

On the swing forward, your wrist should be near the center of your chest. Test Your Balance. Try these three moves to see how well you can balance. On both feet: Stand with feet together, anklebones touching, and arms folded across chest; then close your. Incorporate a dumbbell.

You can add strength training aspects to your exercises, which should further improve your balance and form. Using a dumbbell, you can do bicep curls. The weight of the dumbbell depends on your fitness level. Or, stand up from a seated position without using your hands. Or try walking in a line, heel to toe, for a short distance.

You can also try tai chi — a form of movement training that may improve balance and stability and reduce the incidence of falls. If you have trouble maintaining your balance during the exercises, place your fingertips on a stationary object for light support. If you’re out of shape and anxious to start a walking a program, start slowly.

Increase the intensity and duration of your walking workouts as your strength increases. Engaging in exercises that help strengthen your leg muscles, core muscles and increase your flexibility will help improve your balance. Forms of exercise like Yoga, Pilates and Tai Chi have been shown to provide a host of positive health benefits, among them improved balance and flexibility. Also weight-bearing exercises like walking, and swimming can help increase, muscle strength and bone.

Lift your right leg, bending your knee 90 degrees. Your thigh should be parallel to the floor. In a smooth motion, sweep your leg back, pressing through your heel and squeezing your butt.

List of related literature:

I’ll start with the most common type of walking: standing and moving forward on relatively flat surfaces.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

We propose training in walking that is continues and daily that detects and corrects the center of balance during walking.

“World Congress on Medical Physics and Biomedical Engineering 2018: June 3-8, 2018, Prague, Czech Republic (Vol.2)” by Lenka Lhotska, Lucie Sukupova, Igor Lacković, Geoffrey S. Ibbott
from World Congress on Medical Physics and Biomedical Engineering 2018: June 3-8, 2018, Prague, Czech Republic (Vol.2)
by Lenka Lhotska, Lucie Sukupova, et. al.
Springer Singapore, 2018

This way of walking involves aligning your feet in parallel, like the number 11, and pressing down through the yongchun (the energy point just below the balls of your feet), flexing all the way to the tips of your toes.

“I've Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation” by Ilchi Lee
from I’ve Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation
by Ilchi Lee
Best Life Media, 2017

Balance beam walk: Walk slowly across a low wooden beam, while maintaining a tall posture, keeping your knees forward and your hands relaxed at your sides.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Walking for Six Steps Posture: Same as above.

“Daoist Internal Mastery” by Liping Wang, Mark Bartosh
from Daoist Internal Mastery
by Liping Wang, Mark Bartosh
Three Pines Press, 2019

Walking is another technique used in mindful practices.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

Starting out it’s helpful to narrow the focus of the activity, by paying attention to only one aspect of walking: it could be on the physical pressure on the soles of the feet when one foot steps on the ground, for example, or any other aspect of stepping.

“The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate” by Susan Kaiser Greenland
from The Mindful Child: How to Help Your Kid Manage Stress and Become Happier, Kinder, and More Compassionate
by Susan Kaiser Greenland
Atria Books, 2010

Activities that may improve walking balance include walking on uneven surfaces, stepping up on to curbs, practicing directional changes, stepping over and around obstacles, and performing multiple tasks such as carrying objects in the upper extremities.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

REDUP walk or stand awkwardly to maintain balance; balance oneself while walking (on stones, etc.).

“New Palauan-English Dictionary” by Lewis S. Josephs
from New Palauan-English Dictionary
by Lewis S. Josephs
University of Hawaii Press, 2019

Walking meditation: Walking (preferably outside) for a specific duration being mindful of your foot placement, the sights, the sounds, the smells, and so on.

“Essentials of Managing Stress” by Brian Luke Seaward
from Essentials of Managing Stress
by Brian Luke Seaward
Jones & Bartlett Learning, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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20 comments

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  • Could I use a ski pole or a tall walking stick for this? My PT had me doing other balance exercises with ski poles. Also, what is the name of the particular stick you are using? It seems much more steady than a ski pole. Can I get it through Amazon? I looked on Amazon under your recommended products, but it wasn’t listed. Thank you for any suggestions you may have. Love you guys. Watch you all the time. You really helped me with my shoulder pain. I particularly like you, as you actually make me feel like I am in an actual PT office. Most of the exercises you recommend are actually ones that I have been given in PT over the years, and helps to refresh my memory.

  • I didn’t do the sticks on the floor, but I envisioned the pattern on the floor. I was able to do the exercise very well. I could really feel it in my left leg just above my knee. I injured that knee a few years ago. I also have a walking stick with a cane grip at the bottom that a friend made for my mom years ago. So I used that to help with balance.

  • My grandpa had a hip injury 4 months ago. He’s walking little by little but I would like to help him improving his balance. He’s 100 years old and right now uses a walker. He’s still afraid to fall. How can I help him?

  • Thanks for the videos. Enjoy hanging out with you:) I agree with the need to practice moving your head while walking. I noticed the other day that it can make me dizzy. Must work on this. Stay safe & healthy!

  • I have MS and these exercises are…kinda easy? for me at least I lost my balance true but my issue is stamina and yeah ofcourse I get tired more easyly…but i thought these could help me walk more streight…

  • Oh Em Gee that guy is such hi slave and master punisher
    He is really putting that guy in the blue through some punishing exercises.
    Damn

  • Awesome video! I love the grapevine but it’s definitely hard to teach patients with poor coordination. What’s your thoughts of doing a hip hinge versus squat?

  • Wow! Once again guys, this is awesome information. Again, I am here watching your powerful video. I need this, as I am 67, and as you said, balance gets. More difficult, the older you get.

  • Hey, guys! I bought 1 1/4″ PVC, had it cut in 4′ lengths and use those as walking sticks. They has helped me improve my posture and my gait. I’ll add these exercises now!

  • Love your videos! Could you do a video on ganglion cysts? What to do if it becomes painful? Exercises to help it go away? Movements or activities to avoid?
    I wore a brace which helped the pain and swelling decreasebut as an attorney I type all the time, and in my free time I love to needlepoint, play golf, swim, etc! Any advice would be appreciated! Thank you!

  • The reason I’m a chair-iot user is because I can’t balance, not a single step. Seven years of PT at a critical care rated facility helped a little bit but still, not a step. My proprioception is so bad if I’m sitting and I close my eyes, I start to wobble. Dang, I was hoping…

  • Please advise me for 5K race in 20minutes
    I’m 25old age 172/62kg
    If i complete 5k race in 20min. I will get a job
    So please Share tips for next 21days running and exercise
    Diets

  • I had a concussion followed by 2 consecutive strokes from a head injury. I am recovered but I have a right side balance problem.I am hoping that balance improves on my right side. Thank you for Fit in Five: Balance!

  • 1. What might it imply if I can turn my head left to right by itself without dizziness, but if I do an upper body rotation with my head following, I get dizzy, even when sitting?
    2. Will these exercises help even when it seems like the vertigo and balance problems are coming (at least in part?) from sinus issues. congestion and neck pain? I am suspecting they both influence each other possibly?

  • Thanks for your video! I have peripheral neuropathy and have balance issues. I also sprained my foot a few weeks ago and hopeful that this will help me regain some of my balance I had before the injury. Thanks again!

  • Just plain walking helps too. I feel dizzy walk all better. I wish I knew the physiology of it bc I just think it has something to do with electrolyte balance. I have a majorette baton that should work too. Do 8-12 miles step racing.

  • You guys are the best Physical therapists out there!!!, watching your videos helped to recovery from my sprained ankle, and I still looking your videos to learn more amazing information, thank you!

  • Can you please help me figure out my nerve pain…
    Bad burning pain abive knee,inner upper thigh to the knee,that wraps around the back of thigh,weakness in leg for months,now a mirror image showing up on other leg.
    I have bulge in L3 and L5 with fissures in both,mostly on right side of spine,had cortizone shots in L3,L4 (some foot drop( from ankle thats why dr. did L4) nothing in L5….pain has not improved,

  • My problem is my left leg. I can do most exercises with my right leg but not with my left leg
    It has been like this most of my life. I’m 89. Is this a hereditary thing? Thanks

  • Better off working on his posture! I have had MS 25 years and can see what he needs to work on! MS society are so far behind. He’s very stiff in his hips strength exercises don’t work very well with MS because it is not the muscles that have the problem! Coordination is the problem starts off with good posture.