How to Improve Balance with Tandem Walking

We need good balance to help us carry out everyday activities such as walking, getting in and out of a chair, reaching for items around the house, and getting in and out of the tub or shower safely. As we age our ability to balance can decline increasing the risk of a fall. This is important since the number one reason people lose their independence and end up in nursing homes is due to a fall. Here is a simple exercise you can do at home to help improve your balance and reduce your risk of falling.

Instructions

Difficulty: Easy

Things You’ll Need:

• A counter or narrow hallway to hold onto

1. Find and area to practice in. Since you will be moving forward and backwards find a counter, table or hallway where you can travel and still be able to hold onto something to steady yourself.
2. Tandem walk forward. Place your feet one in back of the other. The toes of both feet should be facing straight forward. The heel of the foot in front should be touching the toe of the foot in back.
3. Maintain good posture by keeping the hips under the shoulders and lightly contract your abdominal muscles. Start to walk forward placing one foot in front of the other. Make sure there is no space between the feet. The heel of the front foot and the toe of the back foot should touch every time. Make sure you are not holding on too tightly to the counter or leaning against the wall too much. Go slowly enough that you can maintain balance. Tandem walk forward as far as you can.
4. Tandem walk backwards. Using the same process travel backwards. Each time you step make sure there is not a space between your feet. As you place your foot back touch the toe of the foot you are placing against the heel of the foot on the floor. Backwards is more challenging and you may need to go slower. Make sure you are not holding on too tightly to the counter or leaning against the wall too much. Go slowly enough that you can maintain balance. Tandem walk backwards as far as you can.

Tips & Warnings

• You can improve your balance no matter what your age or fitness ability.
• For best results practice this balance exercise at least five times per week.
• Be patient and stick with it. It may take four to six weeks before you see improvements.