Walk down your hallway placing one foot directly in front of the other, so the heel of your front foot nearly touches the toes of your back foot. Can you take 10 steps without reaching for the wall?
If that feels wobbly, it's worth practicing. Balance is a skill, and like any skill, it improves with regular practice. Walking on a narrow path challenges your balance in a controlled way, and a hallway puts a wall right beside you for support.
Set up for safety
Choose a hallway or a long stretch of wall with a clear floor. Move rugs, cords, and clutter out of the way, and wear supportive shoes rather than socks or slippers. If you've been feeling unsteady, have someone stand nearby the first few times.
Try this: the heel-to-toe walk
- Stand beside the wall with one hand resting lightly on it.
- Place your right foot directly in front of your left, with the heel close to or touching your toes.
- Place your left foot directly in front of your right the same way.
- Look ahead at a spot at the end of the hall rather than down at your feet.
- Walk slowly for 10 steps.
- Turn around using normal steps, switch hands on the wall, and walk back the same way.
Sets and reps: 3 or 4 trips of 10 steps, most days of the week.
If it's too hard: Start with a narrow walk instead. Keep your feet a few inches apart as you walk along an imaginary line, and bring them closer together as you get steadier.
As it gets easier:
- Go from your whole hand on the wall, to just your fingertips, to your hand hovering an inch away.
- Walk more slowly.
- Pause for 2 seconds after each step.
Keep your eyes open the whole time, and keep the wall within reach even as you improve.
Safety note: Stop if you feel dizzy, lightheaded, or have any pain. If you've fallen recently, have a balance or inner ear condition, or have had an injury or surgery, check with your doctor or physical therapist before starting. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If you'd like to feel steadier on your feet, I'd be glad to help. I offer a free 15-minute phone consult at evergreentrainingva.com, or you can text me at (215) 760-0870. I train older adults in their own homes in Oakton, Vienna, McLean, and nearby towns.