7 walking secrets that older adults use.

One in four adults over the age of 65 suffers at least one fall a year. But a small group of older people seems almost immune to this risk. What is its secret? The answer is not in medication or luck, but in the way they walk. These adults apply simple but effective techniques that allow them to move with greater stability and safety.

Below, we share with you the 7 walking techniques recommended by geriatric physiotherapists that can help you avoid falls and regain confidence when moving.

1. Three-point gaze technique

Many older adults walk looking at the ground, thinking that this way they avoid tripping. But this causes the body to slouch, affecting balance. Instead, the three-point technique consists of:

• Look about 3-5 meters forward.
• Check the destination point every 10-15 seconds.
• Activate peripheral vision without moving your head.

This method improves posture, reduces body oscillation, and improves reaction to unexpected obstacles.

2. Correct foot support: heel – sole – toe

Many older people step with the sole of the foot or even with the toe, which unbalances the body. The correct technique is the heel-toe displacement, which consists of:

• Lay down your heel first.
• Roll your foot towards the tip.
• Propel yourself with your fingers.

This pattern creates a stable base, absorbs impacts better and improves walking safety.

3. Core activation (mid-body)

The abdominal muscles aren’t just for aesthetics: they’re also essential for maintaining stability. To activate them:

• Imagine that you bring your navel towards your spine.
• Maintain a gentle contraction (20-30% of your maximum strength).
• Breathe normally.

This gesture helps stabilize the spine and prevents sudden movements when walking.

4. Natural arm movement

Many seniors walk with their arms stiff or close to their body, which reduces balance. Ideally, you should:

• Bend your elbows to about 45°.
• Let your arms swing back and forth, in sync with your legs.
• Do not cross your arms in front of your body.

This improves walking pace, reduces fatigue and helps maintain posture.

5. Proper footwear and foot strengthening

With age, the nerves in the feet lose sensation and the muscles weaken. Wearing inappropriate footwear (heavily padded, thick soles, or slipper-like) makes this situation worse. Ideally, you should:

• Footwear with low and wide heel.
• Flexible front sole to feel the terrain.
• Firm closure with laces or velcro.

In addition, it is recommended to do simple exercises such as:

• Open and close your fingers.
• Take a towel or balls with your feet.
  This improves strength and stability.

6. Walking with separation between the feet (wide base)

Walking with your feet too close together reduces stability. To avoid this:

• Walk with your feet hip-width apart.
• Imagine that you walk on two parallel rails.
• Prevent the feet from crossing in front of each other.

This creates a solid foundation that reduces the risk of falls, especially on uneven surfaces.

7. Mindful transitions: pause before moving

Most falls do not occur while walking in a straight line, but when making turns, braking, or changing surfaces. To prevent this:

• Before turning or changing direction, pause for 3 seconds.
• Activate the core, observe where you are going and then move.
• To turn, don’t twist your torso with your feet standing still. Better: lift your foot and place it in the new direction.

This small habit can reduce the risk of falls in people over 65 years of age by up to 47%.

Practical recommendations:

• Incorporate one technique per day for a week, starting with the gaze.
• Practice with awareness: walk slowly and focus on the movement.
• Place visual cues in your home (colored dots, for example) to remind you to apply the techniques.
• Check your current footwear. If it doesn’t have the recommended features, consider making a change.
• Consult a physiotherapist or podiatrist if you have pain when walking or doubt your gait pattern.

Falling is not an inevitable fate with age. With simple, consistent shifting, you can move safely, freely, and confidently every day.

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