Senior to Senior: Walking 101

Two weeks ago, my husband tripped and nearly fell when crossing the threshold into the house, it could have been bad. Last week an 80-year-old friend slipped in her kitchen. She fell, bumping her head, jamming her shoulder, and bruising her ribs. It could have been bad. How far away from the “big fall” are you? We all know the drill about senior proofing our homes, but seniors continue to fall. Decreased muscle strength, balance issues, medications, vision and inner ear problems, poor posture and chronic diseases compromise our ability to navigate our environment. Think about it. If you slump along, not lifting your feet and leading with your nose, you are not centered. Losing your balance is a given; it means you need to think about the way you walk. Look at your feet. Toss the scuffs, flipflops, wedgies or whatever other disaster you have on your feet. You need to be wearing a good pair of walking shoes, all of the time. Get help selecting the best of pair of shoes that you can afford. Specialists often recommend very solid orthopedic shoes,but be sure they are the right shoe for you. I’ve found that I can’t step lively if my shoes weight 2 pounds apiece and have a 1½ inch sole. You want to be able to feel your feet, and you want be able to lift them up as you heel toe along. Practice walking. Concentrate on standing tall, looking ahead, and feeling balanced. If you bobble, stop, and recenter yourself. Forget about looking straight down at the ground. I noticed when I was hiking today that if I tilt my chin and cast my eyes downward, just a smidgen, that I could not only see the trail in front of me but a good distance ahead too. Funny, I had never noticed that before. Walk mindfully. Be light on your feet. Roll your feet from heel to toe and pretend that you are gliding along, whether you are moving through the forest or across the room. PT and OT therapists can review walking techniques, shoe selection, and safety issues with you. Speed isn’t the issue. Your goal is arriving at your destination in one piece.