Heel to toe walking for seniors
In short
Each step lands with the heel of your front foot just in front of the toes of your back foot, like walking on a thin line. It is a chance to practice balance with support. Works: balance and walking.
How to do it
- Stand beside a wall or counter, with the hand next to it resting on it. Feet hip-width apart.
- Place your right foot directly in front of your left, heel touching the toes.
- Shift your weight forward onto the right foot.
- Step the left foot ahead, placing its heel in front of the right toes.
- Take 8 to 10 steps along the wall. At the end, stop, hold the wall with both hands and turn in small steps. Walk back with the other hand on the wall.
As you go
- Look ahead, not down.
- Keep your hand light on the wall, not leaning on it.
- Breathe naturally. Never hold your breath.
What it works
- Works
- balance and walking
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a counter
- Effort
- Harder
An easier and a harder version
Easier
Keep your feet a little apart, like walking on a wider line, or pause between steps.
Harder
Walk a longer route, with a light hand on the wall.
Take care
- Balance: keep a hand on the wall or counter at all times. Use a clear path and non-slip shoes.
- Sensitive knees: keep your knees soft.
- Hip replacement: keep your feet a little apart instead of in one line, unless your surgeon has cleared it.
Where it is in the plans
In our walking plan: 1 of 28 days, first on day 17, Heel to toe.
The plan's note that day: Hand light on the wall or counter. 8 to 10 steps, then turn.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 1 of 28 days: 17 | Day 17, week 3: Heel to toe | 2 min |
| Walking plan, round 2 | 2 of 28 days: 12 and 17 | Day 12, week 2: Heel to toe, there and back | 2 min 20 s |
Heel to toe walk: day 17 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
The rule of thumb: at moderate intensity you can talk, but not sing.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day walking planSee the plan