Best Walking Balance Exercise For Seniors

Static Balance vs Waking Balance

Most balance exercises focus on static balance, being able to balance in one place.

This could be standing on one leg or balancing on balance boards or weight shifting.

However, when you're walking, your center of gravity is constantly shifting, and your base of support is constantly moving underneath you.

To fix your walking balance, you can't just focus on static balance exercises.

You need to progress toward dynamic balance exercises where you're not standing in one spot.

One easy way to do that is to slow down the task of walking. Be intentional about how you're shifting your weight and where your center of gravity is with each step.

Start by taking a step and gradually loading your weight over your front foot.

Make sure all your balance is centered over that leg.  Then try to balance momentarily on that leg while offloading the back leg from the floor. When you do this, you'll be standing on one leg.

Many people with balance problems take very short steps.

Therefore, their center of gravity is always over their feet or base of support.

But to walk at a faster pace with a more normal stride, you actually have to shift your center of gravity in front of your base of support.

Walking is an act of controlled falling forwards and then catching yourself with a new base of support in front of you. By repeating this process, you progress forward with each step.

Dynamic Walking Balance Exercise

1. Start by shifting your weight over the front foot.
2. Then take a long stride forward only as far as you feel safe.
3. Gradually load weight over the front foot.
4. Then offload the back leg.
5. Get into momentary single-leg stance.
6. Then shift the weight forwards, and catch yourself on the front leg again.

Repeat this process over and over, taking longer steps as you get better.

However, practicing this balance exercise alone isn't enough to truly improve your walking balance.

You also have to be intentional about how you're moving when you're actually walking.

Being cognizant of where you place your foot and where your center of gravity is with each step will help you become more steady while walking.

Assistive Devices Can Help Balance

If you're more concerned with your balance, you can use a wheeled walker or a cane to help you out.

Walkers for Seniors Lightweight, VOCIC P...

(15)

$229.99 ($229.99 / Count) (as of April 26, 2024 10:19 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)

DMI Sports Walking Cane and Stick for Ad...

(10277)

$12.38 (as of April 26, 2024 16:43 GMT -05:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)

Need More Help For Your Balance?

If you're in the St. Louis area and need help with your balance, we'd be happy to help you at More 4 Life.

Just tap the button below to request an appointment with one of our specialist physical therapists.

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