Move · Videos · Gentle & Seated · 6 min

Three Moves to Improve Stability While Walking

Three Moves to Improve Stability While Walking — video by SilverSneakers Play · 5:55

Video by SilverSneakers on YouTube · Open on YouTube

A SilverSneakers instructor teaches three short drills to feel steadier when you walk: slow weight shifts, heel-to-toe walking and a single-leg squat-and-hold. Keep a chair close for support.

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

Good forHealthy ageing

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Step by step 6

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  1. Weight shifts by a chair: shift left until you could lift the right foot, pass through the middle, then go right. 0:21
  2. Slow the shifts down so you could stop at any point; that is strength and control. 1:27
  3. Heel-to-toe walking: heel to toe forward, then toe to heel back, holding on if you need to. 1:53
  4. Lift your gaze instead of watching the floor; arms out to the sides can help you balance. 2:32
  5. Single-leg squat: one foot forward, sit back a little, then push into the standing leg and lift the knee for five. 3:21
  6. Repeat each side, sitting a bit lower; a few done with purpose beat many rushed ones. 4:14

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

Form cues from the coach

  • In weight shifts, empty the other foot so you could lift it, then pass through the middle
  • Lift your gaze in heel-to-toe walking instead of watching the floor
  • Sit back into a small squat, push into the standing leg, lift the knee and hold for five

What it works

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Joints it uses 2 takes load

  • Hips takes loadsingle-leg squat and hold, weight shifts
  • Knees takes loadsingle-leg squat and hold
  • Ankles & feet movesheel-to-toe walking, weight shifts
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Chair beside you; sit back only a little; the knee lift can be low

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 SilverSneakers; 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