Move · Videos · Technique · 13 min

How to Walk to Reduce Your Risk of Falls

How to Walk to Reduce Your Risk of Falls — video by Balance Builders by Doug Weiss Play · 13:29

Video by Balance Builders by Doug Weiss on YouTube · Open on YouTube

A physical therapist explains what steady walking looks like and three habits that raise fall risk: shuffling, poor weight shift and a wide stance. He also talks about canes and walkers, then shows three drills: stepping on and off a foam mat, single-leg stands and heel-to-toe walking.

  • 13 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Posture: walk with your head upright and eyes forward, not looking down or leaning forward. 1:00
  2. Arm swing: let each arm swing forward with the opposite leg; it counterbalances each step. 1:20
  3. Heel first: land on your heel rather than your toe so your foot clears small obstacles. 2:58
  4. Weight shift: move your weight fully over the standing leg; practising one-leg stands helps. 3:40
  5. Foot placement: land one foot roughly in front of the other rather than walking with feet wide apart. 5:08
  6. Walkers and canes: if a shopping trolley steadies you, a walker or cane may help you walk more. 7:41
  7. Mat steps: between two chairs, step onto a foam mat and off, alternating legs, for about a minute. 10:25
  8. Single-leg stands: hold a sturdy chair, lean onto the standing leg, then let go; aim for 20 seconds. 11:02
  9. Heel-to-toe walking beside a chair: three steps, turn and come back, for about a minute. 12:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Land on your heel first so your foot clears small obstacles
  • Let your arms swing opposite to your legs to help your balance
  • Shift your weight fully over the standing leg and place one foot in front of the other

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Hips movesweight shifts, one-leg stand, heel-to-toe walk
  • Knees movesstep-ups on a foam mat, one-leg stand
  • Ankles & feet movesfoam mat, one-leg stand, heel-to-toe walk
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a sturdy chair for every drill and sit down to rest any time

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Balance Builders by Doug Weiss; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety