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How to ensure you are
walking properly
by Debra J. Rose, Ph.D.
Here is a quick and easy way
to check the quality of your walking pattern. All you need is a
full-length mirror.
Walk directly toward the mirror
and observe the following:
- Your knees are pointing
forward.
- Your hips are level.
- Your arms swing rhythmically
as you walk.
- Both sides of your body
are symmetrical (arm swing, step
length, etc.).
- You are walking tall (e.g.
your head is erect and your ears are directly above your shoulders).
Walk alongside a wall mirror (a
full-length mirror is helpful for this activity) and observe the following:
- Your heel makes contact
with the floor first on each step.
- You can feel the pressure
roll up to the toes as you push off from the floor.
- Your knee is almost fully
extended before your heel contacts the floor.
- Your steps are of equal
length.
- Your ears are directly above
your shoulders and your body is upright.
This checklist is reprinted
with permission from a recent book by Debra J. Rose, Ph.D., codirector
of the Center for Successful Aging at California State University
at Fullerton. Dr. Rose’s book, FallProof! A Comprehensive Balance
and Mobility Training Program, is published by Human Kinetics. More
information about FallProof! is available by calling Human Kinetics
toll-free at 800-747-4457 (U.S.) or 800-465-7301 (Canada), or by
going to www.HumanKinetics.com.
Disclaimer:
This handout is not intended to replace a one-on-one relationship
with a qualified healthcare professional and is not intended as
medical advice. It is intended as a sharing of knowledge and information
from research. The ICAA encourages you to make your own health and
business decisions based upon your research and in partnership with
a qualified professional.
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