Your walk says a lot about your health—here are 3 ways to improve your stroll
WRITTEN BY: COACH SARA P
Did you know your gait—the way you walk—is unique to you, just like your fingerprint? Late last year, Apple launched a new feature in their health app that allows you to measure your walking steadiness (your ability to walk in control under a variety of conditions) and calculate your risk for falling. Pretty cool, right?
This is big news because research shows people with obesity have a higher prevalence of falling, and increased weight can impact the way you walk, increasing your fall risk. How so? Let’s discuss.
Balance and the potential risk of falling
Kids and young adults might have the flexibility and strength to recover from falls pretty quickly, but as we age, falling can lead to broken bones, fractured hips, or head injuries.
Even among those who aren’t hurt physically, a scary fall can be psychologically intimidating–people want to avoid falling again, and their activity level drops. And less activity isn’t good for health, either. Walking stability can tell you several things about your health:
Do you have a good overall balance? Poor balance (linked to obesity) is associated with a decline in lower limb strength and impaired postural stability, according to The American Journal of Physical Medicine & Rehabilitation. Both make walking harder. And, about 30 percent of older adults fall at least once a year—an experience that’s more frequent among women.
How’s your joint mobility? Joints allow your body to move—and you definitely feel it when a joint isn’t at its best. Increased weight can strain your joints, increasing your fall risk. Not to mention that repetitively overloading the joints can progressively cause cartilage destruction and damage to ligaments.
Are your muscles imbalanced? This can occur when muscles on one side of a joint become too tight from overuse. Consequently, the muscles on the other side become weak from lack of use. It’s important to learn if you have any muscle imbalances, particularly in the legs, because if so, you’re at a higher risk of injury. So what can cause these imbalances? Doing repetitive motions or remaining in a sedentary, seated position (such as working a desk job) for an extended period of time have both been linked to muscle asymmetry.
3 Ways to improve walking steadiness and decrease the risk of falling
1
Evaluate your risk and measure your steadiness score
If you have an iPhone 8 or newer, you’ll be able to use the Health App and discover your walking steadiness score and determine your risk. It measures how fast you walk, how you move your legs, and the symmetry of your movement. This is helpful because it determines if one leg is stronger or weaker than the other. It then predicts your risk of a fall within the next 12 months by giving you 1 of 3 scores: Ok, Low, and Very Low. The lower you are, the more at risk you are for a fall.
Obviously, not everyone is #TeamiPhone. Good news: Even without an official score from the app, you can evaluate your risk. Do you notice yourself limping or walking unevenly? These are signs of risk and a good indicator that it’s time to improve your balance and make a change. You can also discuss this topic with your doctor or physical therapist—both can assess your walking steadiness and fall risk.
2
Improve your balance by stretching
Yoga, tai chi, and stretching are all reliable ways to decrease your risk and improve movement competency. You may even consider consulting a physical therapist for more specific corrective movements to assist. Here are some suggestions to get you started:
Want more information on why yoga is beneficial for weight care? Read our “Why you should add yoga to your weight care routine.” You’ll find even more resources to help start your yoga practice. Namaste, friends!
3
Engage in movement and strength training
With age and inactivity, muscle mass and muscle balance decrease, a condition known as sarcopenia. Think: Is your right side stronger than your left? One study specifically stated, “Muscle mass decreases approximately 3–8 percent per decade after the age of 30 and this rate of decline is even higher after the age of 60.” To combat that decrease, it’s vital to participate in regular movement such as biking, dancing, walking, or swimming along with resistance training.
Below you’ll find resources to increase your strength and daily activity. You can also check out this list of 10-minute workouts, or if you’re up for a more comprehensive approach, read This 4-week gym workout plan adjusts for any level.
Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.
About Coach Sara P
A native of the Midwest, I have over 6 years of experience as a health coach and fitness specialist. I joined Found to pursue my passion of behavior change and improving the way people treat themselves and their bodies. I earned a degree in Exercise and Wellness from Brigham Young University, and I also have additional certifications as a NASM Behavior Change Specialist and NASM Personal Trainer. When I’m not working, you’ll find me playing sports, whipping up a new recipe with loads of veggies, volunteering at church, or trying to win a board game!
SOURCES
Harvard Health. (2021, May 6). Easy ways to improve your balance.
Kyrou I.,Randeva H.S., Tsigos C., Kaltsas, G., & O Weickert, M. Clinical Problems Caused by Obesity. [Updated 2018 Jan 11]. In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from:
McCall, P. (2016). Muscle Imbalance | 6 Things to Know About Muscle Imbalances. ACE. Retrieved from:
Mitchell, R. J., Lord, S. R., Harvey, L. A., & Close, J. C. (2014). Associations between obesity and overweight and fall risk, health status and quality of life in older people. Australian and New Zealand Journal of Public Health, 38(1), 13–18.
Neri, S. G. R., Gadelha, A. B., Correia, A. L. M., Pereira, J. C., Safons, M. P., & Lima, R. M. (n.d.). Association between obesity, risk of falls and fear of falling in older women. Revista Brasileira de Cineantropometria & Desempenho Humano. Retrieved from:
Lee, J. J., Hong, D. W., Lee, S. A., Soh, Y., Yang, M., Choi, K. M., Won, C. W., & Chon, J. (2020). Relationship Between Obesity and Balance in the Community-Dwelling Elderly Population: A Cross-Sectional Analysis. American journal of physical medicine & rehabilitation, 99(1), 65–70.
Schlumberger, A., Laube, W., Bruhn, S., Herbeck, B., Dahlinger, M., Fenkart, G., Schmidtbleicher, D., & Mayer, F. (2006). Muscle imbalances – fact or fiction? Isokinetics and Exercise Science, 14(1), 3–11.
Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405–410.