I am almost 82 years and when I was a teenager I read of falls occurring often among the old. So I decided to do a little preparation, namely I practiced walking backwards to strengthen all of muscles involved. Generally 20% of my walk is going in reverse. So far I have succeeded. I do not want to celebrate too early but I think this is a worthwhile approach.

A compliment on your voice sir. Normal. Natural. Understandable. No noisy background. God bless! Great instructions for us elders.

Wow! What a great video. I’m a retired Orthopedic surgeon and have put many older patients back together again after a fall. The dreaded broken hip, wrist and or ankle fracture, too. I agree with all your advise and would like to add a few comments. Those walking with a cane, use it on he opposite side of the injury so you walk in the reciprocating fashion. Do the sink, single leg exercises with a sturdy kitchen chair behind you and squat down and up with the chair as a safety net. Consider walking on the handle of a kitchen broom laid down on the floor near the wall or in a narrow hallway. One foot in front of the other, like a tightrope. Arms out in the air to each side at first for balance. This exercises the smaller weaker muscles on the side of your leg to prevent an ankle twist or roll. Be careful with this one. Not for very weak and unstable patients until they progress in balance training. Ask your doctor for a PT referral for “proprioceptive or balance training.” Use a staff, stick or trekking poles when you are out and about in bad weather or going a distance as another option to make a second and or third point of ground contact while walking. Practice getting up off the ground to make sure you are strong enough to do so, if appropriate. Walk down the hallway on tip toes and then on heels to strengthen calves and “lifter” muscles on the front of the leg. Walk with someone daily , if possible. Notice in the video how the couple on the track still walk with hand holding in reciprocation, perfect! If your falling and have time, bend your knees and try to sink instead of going down like timber. Going down stairs sideways, facing and holding the railing, if treads are wide enough, can prevent a fall head over heels. At 73, I now think of how close I am to an unexpected fall and injury. Stay active and fit. Use your muscles and skeleton everyday to keep it strong and prevent your injury from happening. Good luck!

I am a hungarian 48 y.o. woman. I have been living with arthritis since I was 22 y.o. I have total knee replacements in both of my knees. My feet (toes) are damaged. It is very hard to walk. I was not able to go outside my home alone in the last 1-2 years. When I went shopping and used a shoping cart, I felt safer. That is why I bought a walker with wheels. Yes. At age 48. I am studying walking again with my teen kids outside my home. 🥰 Spring is coming 🌺

Thank you! If only people knew how very helpful/essential movement is to stay away from doctors/hospitals! My 93-year-old neighbour still goes swimming twice a week. She takes the bus! She does her own shopping, cooking, cleaning, etc. My other neighbour who is pretty well off has become housebound, and she is about 15 years younger than the active neighbour!

Great advice for folks who’ve suffered events that weaken their ability to walk but who desire to recover and be whole once again.

Speaking as a 62 year old who has had multiple sclerosis for at least 25 years and suffered all the associated coordination problems, all this advice rings very true, every single bit of it. All of this is advice I need to remind myself of every day. Thank you.

I'm 81 and I do tend to fall over, for a variety of reasons. During my middle age I instinctively started to turn all my falls into a sort of parachute roll, turning linear force into kinetic energy. I still use the technique and so far have avoided any fractures. Best not to fall, of course, but it's worth a thought!

As a senior and having balance problems, I found this info extremely valuable, learnt a lot that I was not even aware of. Thank you so much for sharing

Excellent. I had a stroke last year. This all makes absolute sense. Thank you!

I am 73 and do not (yet!) worry about falling. But over the Nova Scotian winter I do a lot of your "don't"s! Two dogs on leashes hinder arm swing; ice requires flat footed gait; eyes are down to check the immediate footing. Luckily it's only for 3-4 months of the year!

I started using a walker (roller) to make longer strides and actually exercise. Fear of falling again (broken hip) convinced me that a walker is an exercise and fitness tool.

As a physician who has struggled to get people to walk correctly, this video presents a very organized, helpful approach - Thank you

I love this video! Thank you Lewis! I'm 75 and walk backwards all the time. Just be in the present and listen to your body, Eat healthy and walk with mind and body.

This is great advice. One of the things that falling does, besides hurt you physically, is rob you of your confidence. The more you fall, the more it rattles you to your core. I have been a full-time international traveler since 2015 and we do not have a car. I am now 65 and starting tripping over myself about 12 years ago. I seem to get distracted and poof ( oh, look, a squirrel 🥴 ). After a fall, I am completely rattled and terrified of falling again. I always scrape my knees and hands, some times are worse. I find myself looking down too much now and I typically trip when the sidewalk has a “tile” sticking out. I have now trained myself that when I notice something, anything, I stop fully before looking at whatever. I’m very active and have done long walks all my life, it is my ”bubble” time, but the pleasure of walking has almost gone now. It has never happened while I was inside, home, mall, etc… always outside. I will heed your advice. Thank you !

I'm pleased to have learned this _before_ I start having balance problems. An ounce of prevention is worth a pound of cure, as the old saying goes.

The Rollator as seen in the video changed my life. I have a spinal disease and subsequently unable to hike the beautiful Canadian trails until I resigned to using a walker and it wad one of the best decisions of my life. I walk better, I feel better and I can still enjoy nature!

What a great helpful video. I always rejecting the advice of my physical therapist who encourages me to walk with a walker. I hate looking like an old person so I don’t use a walker and I do very little walking exercises. I just walk when I need to, but I don’t make it a habit to purposely do a walking exercise. My legs have become more stiffer and weaker. Your video has open my eyes to understand why walking is the key to improving my legs strength. Thank you so much. 😊👍👍👍

Great advice. There is one exception to hitting the ground with your heel, that's during the winter and you are walking your dog on an icy road. When I am forced to walk on an icy road, I put cleats on over my shoes and I walk flat footed like an Eskimo.

Thank you very much for your valuable coaching to walk better and avoid to fall. I am 77 and I found out exercise standing in one leg is important for elderly to keep maintaining balance. Keep walking is healthy.

especially fine for those of us just starting to be aware of our balance and movement problems. Thanks!

As I age (now 70), I notice tendencies toward walking that risk falling. However, there are reasons for this: hip problems, spinal stenosis, sciatica, and so forth. Solutions to the problems that lead to shuffling and other bad walking "habits" might be more helpful than just reminders to walk "normally." I think that squats, using a balance board, forward and reverse nordic curls, and leg lifts are good, but would like to know more. Just taking walks may not be good enough when the problem is actually the muscles of the leg higher up, and especially pain in the lower back and the hip.

Aged 71 now and I always use a good walking stick outside the home. Pavements (sidewalks) in our town are in a shocking state, so I feel far more confident with the support of a stick.

When I walk I do look down, but I talk to myself repeating the following: "Pay attention, focus focus focus on your walking, be careful with each step..." No talking on cell or any other distractions, or running allowed. Thanks for video. Amen.

In my 70s and had several falls recently. Excellent advice - very helpful!

Great advice. I do Yoga at least 5 days a week…. A UKposts video. It’s free and I modify to suit my ability. Just having the video running keeps me moving for the full 30 minutes. I’m 71.

I'm 81 and everything you say makes sense and is helpful. From my own experience I've found that having a walking partner who joins me on my one mile (or so) walks is the greatest encouragement to improve your walking as you advise. Thanks!

Wow! I am so glad that I found your videos. I am 68 and have fallen at least once per month. Each time I have fallen, it is because I have tripped over my toes. Thank you for explaining this for providing a solution in terms of how I should be taking each step to avoid any future falls.

Useful information. I have fallen a lot. I love to walk. Inside my home, I don't always use my walker or cane but outside I find one or the other is necessary. I am 84, had a heart attack 3 months ago, was not allowed to walk around in the hospital and after discharge I found my walking was compromised. I used to walk 20, 000 steps a day. Now I've worked my way up to 4,000 steps a day.

I’m a Seniors Exercise Instructor, and this information will be real helpful for my students. I have noticed they don’t shift their weight, and we have been working on weight shifting and balancing on one leg. They love balance exercises.

I have worked extensively with older adults for about 20 years. Your information is great. You present it in a clear straightforward manner. I really appreciated this video because it supports what I have been doing with my clients over the years. I look forward to more videos and will share this with my clients.

This is one of the best talks I have ever heard. Thank you so much.

Stand one leg, while jumping on the other, is a lesson I learned as an exercise from my granny. She lived to a 104 and never had a fall. She attributed this to her daily exercise.

Excellent helpful advice. In the last 2 years I have fallen twice, on both occasions my face hit the ground first,( no time to put my hands out! Two black eyes, my teeth cut into my lower lip, all the skin scraped from my chin,and I thought I had broken my nose! I now know why I fell thanks to your video, I was not lifting my foot high enough as I swung forward, so caught my toe, and this threw me forward violently. Thank you so much. Greetings from the U.K. ❤❤❤

I was born with bilateral hip dysplasia. I’m now 60 and had loads of surgery. It never occured to me that I didn’t know HOW to walk properly! Thank you for this.

After hearing his advice,which is very good, the verse pride goeth before the fall,came to mind. People get prideful and won't use tools that can help them.

Thanks so much for an excellent video. I was a very fit 68 year old walking 7000 steps each day with no problems at all. Within a space of 5 weeks I developed all the problems you mention and have been going to rehab for physio for the last 15 months. The rapid development of my balance issues developed soon after my 1st and only Astrazeneca vaccination. I am told this could be coincidence - I am not so sure. Thanks again for this excellent video.

I am a 76 year old male who has had 5 falls several years ago. I normally walk about 11,000 steps a day. The most important thing for me is watching where I put my feet. Also my blood pressure is now under control. Some of the reasons for previous falls was positional hypotension where my blood pressure was too low and I was light headed. This was probably because I was my wife's full time carer with MS for 26 years. She has now passed.

I'm 76 and after a stroke, I felt very unstable, This info has hit the nail right on the head, .Thank you so much, I like trying this stuff at homenowi fell like a have something to look forward to, May God bless all of you who use this information, we will overcome this season Of our lives, even though it sucks, don't give up God is good.!I've been a paramedic for over 30 years an have been on a number of falls and i really Like these videos🤗thank you again....

Thanks for this helpful video. I am a 69 year old 6'6" man who has virtigo problems. Sometimes I really have a difficult time walking. And it drives me nuts.

Thanks, this was great. I'm a retired professor of mechanical engineering who used to design walking machines, so I really appreciate the really sound theoretical basis of your commentary. And secondly, you're not trying to sell anything. You're just giving really good advice. Many thanks to you for taking the time to do this.

After a femur fracture and lots of equipment in the knee, PT's told me to always walk heel first. Good talk!

The problem of looking ahead and not down: tripping. Weight and center of gravity are connected. Thank you for this video.

Interesting that you refer to the shopping cart comparison. I too noticed the similarities. I fairly "jet around" once inside the market, yet when the younger baggers/shopping assistance folks are pushing the cart to my vehicle, I'm struggling to keep pace. Being a former soldier, peace officer, and amateur boxer, my balance has gone from excellent to pitiful. And the minners disease has definitely not improve things as I have aged.

Thanks for sharing this information with us. I’m a big walker and this will help me. I will be paying attention to the way I walk from now on. Don’t want to fall at all.

I am 79 and have suffered numerous falls walking two dogs and two months ago I decided to analyse why. First of all got rid of my varifocle glasses which caused a blind spot for the ground and took longer steps to lift my toe higher. It appears to have solved the issue.The problem I have now is that I can't walk as fast as young people .

Another thing, never take a step backward without turning your head and checking there is nothing to trip over. I’m going on 82, and have to remind myself daily sine I’m the one that fell backward over the lawnmower and the dog stairs.

I’ve fallen twice in the last year. Bad falls, one I hit across my face and shoulder against a marble tabletop and the other I slipped, barefoot, and my leg and knee hyperextended in front of me..I’ve never been one to fall but since I got into my 70s, I’m not as steady. I’ve started to the gym..I read that strength training helps balance. I sure hope so.

I find this encouraging. I see where the fear of falling has caused me to be so cautious that it is counter productive. I need to walk more, not less.

Great advice. I’m 67 have fallen a few times and broke one ankle twice and the other twice. I was given the balance exercises by a physio but you explained them so beautifully. Thank you 😊

5:28 I can stand on one leg for ages. The very best advantage I gained was the wonderful ability to fall over in slow motion! I have lots of control when I do fall and hurt myself far, far less. My balance and co-ordination have never been better either. Excellent advice. :-)

Hey Doug! Thanks for this great information. We are 79 and 75 and all the info that we can acquire to keep going is a Godsend. Thank you so very much.

As a person over age 65 I've found that falling over a raised sidewalk is my biggest threat. Unfortunately I always walk looking down to avoid these sidewalks. I feel I'll be susceptible to many more falls if I don't look down.

You may have saved a life today. Thank you so very much. I had never really seen it broken down this way exactly. I have osteoporosis and have had a couple of tumbles very unexpectedly lately. Maybe I was actually shuffling that I didn't really consciously notice. Sadly, I do need some tough love talks over footwear as well. Thanks again.

Hi I have found your information invaluable, I’m 73 and have recently over the last couple of years have ha a few very serious falls and been injured quite badly, I completely recognise every thing you said in your video, I have refused to use a walking stick, mainly due to pride I suspect, but I thank you for all your information and I will put it into practice thanks again for your guidance, Carol from Scotland x😊

Thank you! I'm just at the point where I had become afraid to walk--moved to a retirement community, partly with assisted living. Here, they insisted I use a walker--after 3 falls in 3 weeks. After a few months, my walking has improved, and now I realize I need to extend my walking time and do it every day consistently. I see that often when I push myself to get out (even though I don't feel like it) -- once I start walking with the walker, I feel much better!

I too have ms and have been prone to trips and overstretching to save myself from the fall. I have used walking poles…I use two …with one I found I was leaning into it. The walking poles kept me more upright and a backpack kept the back straight..thanks for the vlog. Joh

Thank you for the information. Having had polio in 1954, and now 70 years old, I’ve had to learn and relearn to walk throughout my life. I recently noticed that I was making the wide stance mistake. Because of muscle loss and walking with my big toe muscle on the left, I cannot do a heel strike on the left without my brace. I had a bad fall in Dec 2022 and was surprised that it put me in the hospital for a week. Still recovering. Thank you for so much good advice.

I'm in my mid 70's and have had many falls over the last few years. I have stenosis of the spine, and had a major operation 13 years ago, which has left me with a very week right leg and very little strength in my right ankle to the point where if I stand on a small pebble or stone I will fall over. I have learnt to break the fall by rolling my body and landing on the back of my shoulder and rolling onto my back in one move landing on my buttock. As for the Supermarket trolley I always make sure that I get a large one because I feel so secure walking with it and I can swivel my head looking around at things on all the shelves without falling over! Thank you for your advice, and I will endeavour to put it into practice.

I wish you the best of luck in your search for Dylan. You’re in a very rough place & it’s a long road. You have the strength for this.

If you have numb feet you HAVE To look down to avoid tripping. You cannot swing your arms if you need a stick to help balance.

You are a Godsend. You really did hit home. Thank you for all this advise. I saw all this with my parents and grandparents and now I am thinking that I will be next. I used to be very active and athletic in my younger years and over the years because I spend too much time sitting or driving my walking has changed a bit. I noticed a lack of balance and some stumbling over the past two years. I intend to change this by doing more bike riding, walking and doing what I always loved, ice skating. I am not going to recommend ice skating to everybody here, but I feel I can regain my strength and confidence with these exercises. Walking and swimming would be the safest for most folks out there. In a scary fall I was walking on top of some cut logs in the countryside ( I know not a good idea ) and one of them felt lose. I knew I was going to fall backwards. I do not know how it happened, but I rolled my body automatically because I was not going to fight the fall. I know that is how you get hurt more. May be because I was an ice skater before? This is what you learn early when you learn to ice skate not to fight the falls. or may be I was just lucky? I saw the blue sky pass under my feet and landed almost on both my feet. I saw a rock nearby. I know things could have been worse. Ever since i have tried to anticipate falls and accidents so I will not hurt myself. Like you said inactivity will cause problems, and it is so true. It can affect your mental status and your muscles can actually shrink making you prone to falling, atrophy. Thank you again for such a great video.

I heard you and this is for my friend @ my office visit earlier-be blessed!❤🙏🏾

I used to laugh at the ad that said "help l have fallen and can't get up" Believe me l do Not think that was a good ldea on my part l have fallen many times and God has always helped me to my feet without mans assistance. My last fall l fractured my shoulder eye socket and ribs tripping on a cane that l have since quit using. Now l thank God for every step l Take and breath l breathe. Amen

What a nice man, giving such advice to make peoples lives better.

OMG. What an eye opener. I’m 68 and have MS. I have been resisting getting a cane, but can no longer walk outdoors for falling. I love the shopping cart. I use a treadmill at home, but hold onto the handholds. I’m going to start trying to walk longer every day without holding on with correct body movement. Thanks so much.

Great information. I just turned 70 and I have fallen several times in the last 10 years. Some of the falls have resulted in broken bones, severe bruises, bruised ribs, and cuts. Broken wrist had to be operated on and a metal plate and screws put in it. Recently, I fell bruising my ribs and nearly broke my arm. I still hurt and the bruises are starting to fade but are still present. I am scared of falling now and I worry every time I have to go very far on foot. From your video I did realize I was not walking on my heels and I was shuffling. I never used to walk like that! So I am going to start practicing better walking habits as you explained. I have to. I’m tired of hurting myself.

You hit it on the head for me with the shopping cart analogy. Thank you.

Just fell yesterday, this is truly needed information. Thanks for posting.

I have been having issues with falling, on occasion since my 50’s (I’m almost 66 now). I have strong bones, see a rheumatologist for Fibromyalgia and moderate osteoarthritis), love to hike (I use two poles when I hike) but recently noted that I seem to have a bit of foot drop in my left foot. I regularly do the balance exercises, but I have to chant in my head - heel toe, heel toe when walking even on flat level tile floor because otherwise my left toe will strike first and I trip and fall over literally nothing! Because of this, I have sprained my ankle, once fell with my arm under my body breaking it at the wrist and shoulder, and been humiliated in public places.

Awesome information and instructions!

Wow! So much great advice here. At the age of 71 I went hiking for the first time in awhile, and found that paying attention to these tips from Doug, I was able to easily navigate over and around rocks and roots for 9 miles both uphill and down and uneven ground.

I fall frequently, usually from tripping over something, with my hands full. As a lifelong equestrian, I’m familiar with falling as I was the “attitude adjuster” for challenging horses and had more than my fair share of “involuntary dismounts”. One learns how to fall well. Now that I’m past 65, my doctor is concerned about my cavalier reaction toward my falls. It’s true I don’t bounce back up as quickly. Along with my dog, I walk an average of a mile a day, but I can see l need to increase my distance to at least two or three miles, walk more consciously and with more mindfulness. Thank you for sharing this information with us. 🙏

This guy is absolutely right,I feel so much safer when I'm at the market pushing a shopping cart,rather than walking with a cane,what a drag it is getting old.

Thank you so much for this valuable video 🙏

Thank you this was very helpful

Thanks,look forward,arms moving ,feet higher and not shuffling,hit with heel first,weight shift on standing leg,be in balance,practice single leg stance to improve leg stance,one foot in front of other foot along a line,meaning small base( one of balance excercises ) we say heal to toes ,So recap again,posture,small walking base,heal first,move arms,weight shift.

Very insightful. So are the comments below. I am 60. Over the last 17 - 18 years I have fallen numerous times. It robbed me of my confidence and made me more sedentary. I am thankful for your videos, sir. 2nd one I have seen tonight. Toe tapping and now these tips on walking. THANK YOU.

Fantastic explanation of the common issues for us elderly folks around walking and balance issues!

Good addition to Mike's various ones for seniors. Thanks. Janet Kleinman

Wow, this is the best advice I have heard on getting confidence back with walking issues, thanks!

This makes so much sense. Thank you so much.

End to end complete. You deserve a noble prize.

I tie a wooden pole along side of each of my legs it keeps my legs from buckling, before I was doing this my leg gave way & fell on my face had to have few stitches to the side of my face, I was happy that a friend of mine told me about this couple years back being 86 years of age isn't that easy getting around anymore.

Thanks for the description of walking. Handy to be aware of.

Excellent video thank you. I had a stroke of the brain stem in 2021. Spent 3 weeks in rehab and walked like a penguin. Was never told about anything like you describe in video. I’ve gone back to pt and feel a bit stronger and the point you made about using a walker makes perfect sense now. I’ve avoided it thinking I was hindering my walking but now I understand using it can only help. Thank you.

Thank you ever so SINCERELY. Ingrid, South Africa

Excellent video. The human bidy is designed to move so if you need a cane or a walker to get yourself out of that couch please - DO IT! Need only be temporary. At age 65 with both my hips replaced due to hugely painful osteoarthritis I needed to use a cane to help me learn to walk again. I bought quite a fancy sporty mountaineering type - looked cool. After just a few weeks I could walk unaided and in fact danced at my daughters wedding barely 9 weeks after the op. If I can do it anyone can. Now at 70 years old I'm bodybuilding using weights, deep squats to train legs and walking everywhere and anywhere with my wife, kids and grandkids. Keep your heels and feet on the ground and as the Man in Black said "walk the line". God Bless.

Very helpful . I'm 77 with one leg now 2 1/2 inches shorter than the other and walk badly - and fall often I shall take this advice!

What a great idea I haven’t walked since the Pandemic and have got so many scary walks and that’s only in a shopping centre Thank. You Mary

Thank you for such a succinct and informative video. This all makes sense to me now! I will implement these suggestions.

Thank you so very much ‼️ I fall all the time and hurt myself. I will try all that you have said 🌺

I have often wondered about foot placement when walking. I actually thought my placement was too narrow, but now I know. Also, now I plan to not carry anything to get a good arm swing. I wear orthopedic shoes now, so that has slowed me down. Wish I could get a better fit. Everything you talked about is helpful. Thank you for posting.

Excellent sensible advice Thankyou

Dr Doug, Thankyou so much foryour info. I am 77 and have spinal stenosis. Have recovered from 2 hip surgeries 12 years ago and have had 3 falls in the last 3 months. have learned a lot from this video, and recalled my mothers advice from when I was 16 and wearing my first pair of Louis heel shoes. One foot in front of the other and shoulders back, and standup straight. Unfortunately after having 4 children and several backbreaking jobs, mainly nursing, I forgot her valid advice. Thankyou for the reminder. xx

I walk face down one foot and a time, heel to toe, either with or without a rollater. Think that's important so you don't trip on the edge of a carpet or any other obstruction. Never face up! I have fallen when not looking down and ended up in hospital.

This video gives a lot of great information that is helpful to me. I would have liked more visual aids like a whiteboard so that I could better remember what the three problems to avoid were. Even without seeing the words, I learned a lot!

Great instruction on balance. Will definitely practice these recommendations.

I like your videos because you are to the point and without a lot of unnecessary ums, uhs, and repetition. I can learn from you so Thank You!

I learned so much from this video. Thank you so much for sharing this valuable information. It might save a lot of people from a fall, including me!