Walking should be a natural, effortless process of balance and locomotion, but for some this isn't always the case. Injury, poor posture and aging are some of the reasons why individuals struggle to maintain good balance while walking. Many of us walk every day without awareness of our posture and body mechanics. Harvard Medical School recommends taking the time to learn the basics of walking to maintain balance and good posture.
Step 1
Stand up tall and lengthen your spine. The natural curve to your spine may become misaligned by injury or too much sitting. As you lengthen your spine, it should not pitch forward or backward but should be aligned on top of the hips.
Step 2
Keep your gaze in front of you 10 to 20 feet instead of looking down at the ground. If you need to look at the ground, use your eyes instead of tilting your head. Your head should line up with your spine directly over your shoulders.
Step 3
Use your abdominal and gluteal muscles to stabilize your pelvis. The pelvis has a natural tilt and sways left and right as you walk. If the muscles supporting the pelvis are weak, you may develop an unnatural tilt or stiffness that inhibits your walking posture, causing you to lose your balance.
Step 4
Touch the ground with your heel first after each step to flex the foot. Push off the ground with the ball of your foot to take a new step.
Step 5
Practice walking whenever you can. Harvard Medical School recommends walking as often as is possible to train your body and exercise.
Tips and Warnings
- If a lack of mobility keeps you from walking comfortably without losing your balance, consider using a cane, walking stick or walker to help you balance.
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