Helping the Frail and Elderly Walk Again

9 Practical Walking Principles
By Arieh Lev Breslow
"Tai Chi Falls Prevention Manual"

"1. Wear shoes that fit comfortably and promote balance. Look for shoes that are stable from side to side and are well-cushioned. They should enable you to walk smoothly and comfortably and provide you enough room to wiggle your toes while being snug in the heels. 

2. When you step forward, always step with the heel first. Then roll your weight onto the bottom of your foot. This is the natural way to walk. If you can’t do this, then you need to ask for a diagnosis from your physician or physical therapist. If you are stepping with the flat part of the foot or the ball of the foot first, you will be unbalanced with each step. 

3. Allow your weight to sink into your ankles and knees as if they were springs. This will impart a sense of buoyancy to your body as you walk. If your knee and ankle joints are held in a rigid or locked position, your gait will lose its fluidity and thus increase the probability of falling. 

4. As you walk, be aware of the shifting of weight - Tai Chi Walking 

5. Walk from your belly button. The Chinese call this area, Tan-Tien (pronounced “Dahn T-yen"). It is approximately the center of the body and the storage place of Chi energy. Imagine that you have a belt around your body with a piece of it extended out from your belly button. When you walk, allow yourself to be gently led as if someone was pulling the extended piece of belt. Remember that this is only an image. You should not walk with your belly sticking out. No one from the outside should know that you are using this image. 

6. Walk with an Upright Body. The idea of your headtop being lifted toward heaven by a string is an important image in Tai Chi Walking. It works against the tendency to lean. When you lean, you are likely to fall in that direction. 

7. Before you change direction, first turn your head and look in the direction you want to go. Then turn your body in that direction. Many falls occur when turning too fast. 

8. The arms should swing naturally at the sides of the body. This is important because the arms provide balance and momentum. If they are held in the pockets, they cannot be used to prevent or to cushion a fall. 

9. Breathe deeply in a natural way to relax the body. A stiff body is like a pole ready to topple over. Breathing deeply will also mitigate the mental fear factor."