Factors That Increase the Risk of Falling: • First, it is important to remember that any type of fall is more likely to occur when you are in a hurry, tired, in unfamiliar or dimly lit surroundings, or distracted. • The two most common types of falls to watch out for when you are taking a walk or going about your daily activities are tripping and slipping. … Tripping occurs when there is a loss of footing, i.e. the sole of your shoe loses full contact with the ground. Common causes of tripping include clutter on the fl oor, a rock on the ground, a hidden electrical cord, or a change in the evenness of the surface you are walking on. … Slipping occurs when there is a loss of traction causing your feet to move out from under you when you are walking on a slippery or slick surface.
• Our level of conditioning, bodily tension, and fl exibility af- fects our ability to recover our balance once our stability is challenged. Many older people have weakness in their legs, stiff ankle joints, and tension in their feet. Strong legs, fl exible ankles, and relaxed feet can be a key factor in maintaining balance under stressful conditions. • There are also certain styles or habits of walking that com- promise our stability. Some of these are listed and described below: … Falling Forward: In this type of walking there is no clear shifting of the weight from foot to foot, and therefore no grounded stepping into a weighted foot. When we are walk- ing like this, we are often moving at a fast pace externally at the same time our thoughts are racing internally. … Leading With the Toe: Young people naturally walk by stepping out and forward with the heel landing fi rst on the ground. Many older people have a walking style that involves stepping out and forward with the toe landing fi rst on the ground, creating a shuffl ing gait. . … Leaning Forward: Many older people “lead with their heads” while as they walk. If their balance is unexpectedly challenged, the angle of their bodies is already in a forward trajectory, making it harder for them to return easily to a vertical posture.
How Tai Chi Helps Attendance and participation in a Tai Chi class can help correct most, if not all, of the problematic factors listed above. Some of the benefi ts of regular Tai Chi practice are listed below: • Increases awareness of and relaxes tension in the feet • Strengthens legs and improves ankle fl exibility
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• Enhances the ability to consciously shift weight from foot to foot • Develops the habit of grounded stepping • Reduces postural sway by optimizing proprioception--the ability to sense move- ment and spatial orientation from stimuli within the body--a key element in the balancing process • Improves posture while standing and walking • Cultivates mindfulness and a greater internal awareness of the body and movement in general
Self Help Protocol for Tai Chi Walking Tai Chi Walking is one of the safest and most effective prac-
tices for improving balance. It is fun, easy to learn, and provides a correction for common walking errors that increase the likeli- hood of falls. Tai Chi walking is based on two fundamental principles, quoted from the Tai Chi Classics: • Mindfulness “The yi (mind) and chi (breath) are king, and the bones and muscles are the court.”
Tai Chi walking is a form of moving meditation. The mind
and the body work together. When you are walking, you are keeping your attention focused on the sensations and movements of walking. Be curious and attentive!
• Moving from the feet “The motion is rooted in the feet and released through the legs”
Tai Chi walking produces a style of walking that is grounded and stable because the source of the walking movement originates in the feet, then comes up through the ankles and legs as the weight is shifted slowly and carefully from one foot to the other.
Below is protocol for Tai Chi Walking that will help you as-
sess your balance; strengthen your feet, legs, and ankles; and develop a mindful, grounded style of walking. Find a place outside or in your home that seems peaceful and uncluttered to you to practice your Tai Chi walking. If you are inside, you may want to put on some music you enjoy, or some nature sounds, or you may prefer to do these practices in silence. Be sure to
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