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                    • Osteoporosis program »
                    • Osteoporosis program guide »
                    • Walking pattern

                    Walking pattern

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                    Your walking pattern (how you walk) can impact your stability, strength and mobility.

                    The following resources are designed to be used as part of the osteoporosis program at the Misericordia Community Hospital under the guidance of a physical therapist. For your safety, consult with a physical therapist before using them.

                    Practicing walking patterns

                    When practicing walking patterns:

                    • build up to more challenging activities instead of choosing one that is too hard for you
                    • use support or walking aids (such as a cane, walking poles or walker) if you need them
                    • always have supervision when beginning a new level of activity.

                    Simple walking

                    These exercises can include focusing on:

                    • your stride length (walk a certain distance, count the number of steps and then try to walk the distance in two to four fewer steps)
                    • walking as lightly as possible (stay tall)
                    • walking as slowly as possible (balance)
                    • walking with high knees

                    Pattern walking

                    These exercises can include:

                    • sideways grape vine (cross-over) walking
                    • heel to toe walking
                    • walking in a figure eight around objects
                    • step overs
                    • toe walking or heel walking

                    Walking with distractions

                    These exercises can include:

                    • walking forwards while counting backward by seven from 100
                    • walking backwards while counting forward by six
                    • spelling words while doing any of the simple or pattern walking exercises
                    • walking with another person and stopping, starting and changing direction on their command
                    • turning your head to look at signs or posts

                    Walking pattern activities

                    Walking with high knees

                    How to do this exercise

                    Walk while lifting your knees high with each step.

                    Photos of walking with high knees
                    Photo by Wibbi

                    Slow marching with high knees

                    How to do this exercise

                    Begin by standing with your feet hip-distance apart.

                    1. Lift one foot off the ground and hold your balance for three seconds.
                    2. Lower the foot in front of you and take a step forward.
                    3. Repeat the previous steps with the other leg.
                    Photos of walking with high knees
                    Photo by Wibbi

                    Sideways walk

                    How to do this exercise

                    1. Sand in front of a table or counter and hold onto it.
                    2. Walk sideways for the length of the table.
                    3. When you step sideways, look directly ahead of you and keep your back straight.
                    Photos of steps for walking sideways
                    Photo by Wibbi

                    How to progress this exercise

                    To progress, repeat without holding onto the table.

                    Braiding

                    How to do this exercise

                    1. Walk sideways and cross your leg in front, then behind the supporting leg.
                    2. Repeat in the opposite direction.
                    Photos of braiding walking pattern
                    Photo by Wibbi

                    Figure eight

                    How to do this exercise

                    With your eyes open, walk in a figure eight patter.

                    Photos of figure eight walking pattern
                    Photo by Wibbi

                    Step over cones walking forward

                    How to do this exercise

                    1. Make a staggered line of cones on the ground.
                    2. Step over the cones, one at a time, while walking forward. Do not let one hip drop as you lift your leg.
                    Photos of step over cones facing forward
                    Photo by Wibbi

                    Side-step over cones

                    How to do this exercise

                    1. Make a staggered line of cones on the ground.
                    2. Side-step over the cones, one at a time.
                    3. Repeat the exercise while stepping in the opposite direction.
                    Photos of sidestep over cones
                    Photo by Wibbi

                    Tandem walking

                    How to do this exercise

                    1. Stand up straight beside a table or chair and hold onto it.
                    2. Step forward in a straight line as if you were walking on a tight rope. Touch the heel of the front foot to the toes of the back foot each time you take a step.
                    Photos of tandem walking exercise
                    Photo by Wibbi

                    How to progress this exercise

                    To progress, repeat this exercise without holding onto a table or chair.

                    Walk on tips of toes

                    How to do this exercise

                    1. Stand with your feet slightly apart and your back straight.
                    2. Walk on the tips of your toes, holding onto a table or counter if needed.
                    Photos of walking on tiptoes
                    Photo by Wibbi

                    How to progress this exercise

                    To progress, repeat without holding onto a table or counter.

                    Heel walking

                    How to do this exercise

                    Walk on your heels at a comfortable pace.

                    Photos of heel walking
                    Photo by Wibbi

                    Forward and backward walking

                    How to do this exercise

                    1. While walking forward, make a 180-degree turn in place every few steps.
                    2. Walk backward for the same number of steps.
                    3. Make another 180-degree turn and walk forward again.
                    4. Repeat these steps.
                    Photos of forward and backward walking exercise
                    Photo by Wibbi

                    Walking backward

                    How to do this exercise

                    1. Find a wall or counter for stability.
                    2. Walk backward while taking regular, comfortable steps.
                    Photos of backward walking
                    Photo by Wibbi

                    Countdown walking

                    How to do this exercise

                    1. Find a wall or counter for stability.
                    2. Walk at a comfortable pace, counting down out loud.
                    Photos of countdown walking exercise
                    Photo by Wibbi

                    Walking while looking to the side

                    How to do this exercise

                    1. Walk with your head and eyes facing forward.
                    2. Turn your head and eyes to one side for a few steps.
                    3. Turn your head and eyes to the other side for a few steps.
                    4. Repeat.
                    Photos of walking while looking to the side
                    Photo by Wibbi

                    Walking with stops and starts

                    How to do this exercise

                    1. Walk forward with your eyes open.
                    2. Have someone cue you to start and stop on command.
                    Photos of walking with start and stop
                    Photo by Wibbi

                    Walk and look around

                    How to do this exercise

                    1. Walk forward at a comfortable pace in an area with no obstacles.
                    2. Walk at a constant speed while moving your eyes left and right or up and down.
                    Photos of walking while looking around
                    Photo by Wibbi

                    How to progress this exercise

                    • walk next to someone who throws a ball for you to catch and throw back
                    • count backward by threes
                    • increase your walking speed
                    • do the exercise on a treadmill
                    • move your head up and down and left and right

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