Walking

It is common with PD for people to have walking and balance problems. However, there are exercises available to help reduce issues and improve balance to help prevent falls. Most of us don't think about walking. But with PD, we might start to swing our arms unnaturally or land our feet wrong. Feet may even begin to shuffle or we find ourselves freezing, or feeling like we are stuck in place and can't move. Some of the challenges related to walking and PD, include:

Taking smaller steps
Moving at a slower speed
Inability to rotate our trunk
We keep our feet too close together
Our arms don't naturally swing to help with balance
Our feet may land flat instead of on the heel

When we focus on our movements, we can improve the quality of our walking. Below are some tips to keep in mind when walking:

Focus on landing on your heel first - you can do this by thinking of each step as a kick.
Try to intentionally take larger steps - it's better to focus on your stride width than your speed.
Don't carry many things while walking which can impact balance.
If you do start to shuffle or freeze, come to a complete stop. Focus on making that first step a big step.
Keep your posture tall and look out in front of you rather than down at your feet.
Use a cane, walking poles, or a walker/rollator if recommended by your therapist or doctor.

Turning can also produce potential falls in those living with PD. Sometimes, people with PD may need to "tell" their feet how to move, and that includes how we turn. Here are some tips to try when turning:

If you are beginning a turn from a stopped position, lead with your foot instead of your upper body. Planting your feet and turning your upper body frequently leads to freezing.
When turning right, shift your weight to the left foot and step out with the right foot. Do the opposite when turning left.
Focus on how you lift your feet during a turn instead of your upper body.
Try to make a U-turn instead of a V-turn -- Stepping out and making a turn with your steps.

Source: Parkinson's Foundation. Fitness Counts. Chapter 5. Walking, Turning and Fall Prevention. Pages 41-42. "Booklet."