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.
Slow marching with high knees
How to do this exercise
Begin by standing with your feet hip-distance apart.
- Lift one foot off the ground and hold your balance for three seconds.
- Lower the foot in front of you and take a step forward.
- Repeat the previous steps with the other leg.
Sideways walk
How to do this exercise
- Sand in front of a table or counter and hold onto it.
- Walk sideways for the length of the table.
- When you step sideways, look directly ahead of you and keep your back straight.
How to progress this exercise
To progress, repeat without holding onto the table.
Braiding
How to do this exercise
- Walk sideways and cross your leg in front, then behind the supporting leg.
- Repeat in the opposite direction.
Figure eight
How to do this exercise
With your eyes open, walk in a figure eight patter.
Step over cones walking forward
How to do this exercise
- Make a staggered line of cones on the ground.
- Step over the cones, one at a time, while walking forward. Do not let one hip drop as you lift your leg.
Side-step over cones
How to do this exercise
- Make a staggered line of cones on the ground.
- Side-step over the cones, one at a time.
- Repeat the exercise while stepping in the opposite direction.
Tandem walking
How to do this exercise
- Stand up straight beside a table or chair and hold onto it.
- 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.
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
- Stand with your feet slightly apart and your back straight.
- Walk on the tips of your toes, holding onto a table or counter if needed.
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.
Forward and backward walking
How to do this exercise
- While walking forward, make a 180-degree turn in place every few steps.
- Walk backward for the same number of steps.
- Make another 180-degree turn and walk forward again.
- Repeat these steps.
Walking backward
How to do this exercise
- Find a wall or counter for stability.
- Walk backward while taking regular, comfortable steps.
Countdown walking
How to do this exercise
- Find a wall or counter for stability.
- Walk at a comfortable pace, counting down out loud.
Walking while looking to the side
How to do this exercise
- Walk with your head and eyes facing forward.
- Turn your head and eyes to one side for a few steps.
- Turn your head and eyes to the other side for a few steps.
- Repeat.
Walking with stops and starts
How to do this exercise
- Walk forward with your eyes open.
- Have someone cue you to start and stop on command.
Walk and look around
How to do this exercise
- Walk forward at a comfortable pace in an area with no obstacles.
- Walk at a constant speed while moving your eyes left and right or up and down.
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