Gait and Balance
By Gretchen Wilson
Paying attention to our gait as we grow older is important because it plays a crucial role in balance and fall prevention. To understand how gait affects balance let’s look at the physiological changes that affect gait as we age. These changes, which take place as a natural part of aging, can be slowed down or improved through exercise, awareness, and self-correction.
Physiological Changes Associated With Aging
•Feet tend to be placed wider apart for more lateral stability.
•Toes begin turning outward to increase lateral stability.
•Ankle range of motion (dorsiflexion) is reduced.
•Increased flattening of the foot vs. rolling through.
•Decreased sensitivity on the bottom of the feet.
UPPER BODY STRENGTH
•Weakening of postural stability impacts body biomechanics by changing the center
LOWER BODY STRENGTH
•Weakening of muscle strength in limbs is directly related to reduced gait velocity and
LOWER BODY FLEXIBILITY
•Loss of lower body flexibility and muscle elasticity.
•Thoracic kyphosis increases from the 4th decade on; greater in women and at a faster
rate in women.
HIP AND PELVIC AREA
•Hip extension is reduced.
•Pelvic weakness causes muscles to compensate in deforming ways:
Anterior pelvic tilt – front of pelvis drops while back of pelvis rises; called lordosis
Posterior pelvic tilt – front of pelvis rises while back of pelvis drops; spine rounds,
abdominal muscles shorten and back muscles lengthen causing a kyphotic
Lateral pelvic tilt – lateral tilting in both directions associated with scoliosis or
people who have legs of different length
•Decline in joint mobility, stability and position sense (proprioception).
•Decrease in numbers, size and conduction velocity of motor neurons.
Here are some exercises from the Sit and Be Fit television series which will help improve balance and gait. Take time to do practice these exercises regularly.