Ataxian Diary

From here: http://journals.lww.com/neurologynow/Fulltext/2010/06030/Walk_This_Way.10.aspx

If you have problems walking and often lose your balance, or if you’re out of shape and get winded quickly, those warning signs should prompt you to consider a regular exercise program to improve function. “Walking should be as good as it can be so you don’t have to expend much energy just to get around,” says Dr. Jessie VanSwearingen.

Here, patients and experts weigh in with their top 10 tips to help get you moving again. Check with your neurologist before attempting these.

1. USE A WALKER (OR A GROCERY CART): Walking with a four-wheel rolling walker allows you to practice walking patterns while also providing support and an automatic cue to move forward at a smooth and consistent pace. # already doing it

2. WALK TO THE BEAT OF MUSIC: Some disruption in the timing of steps is often a subtle early gait problem. Walking to music and taking a step with every beat encourages timing of steps and consistency in the timing aspect of the walking pattern. # maybe, can try!

3. WALK IN A SWIMMING POOL: Stroke survivor Steve Mitchell takes an aquasize class every week to improve flexibility, strength, and balance. “There’s no danger of falling and injuring yourself in the pool—and it’s fun,” says Mitchell. “The class has four guys and 26 women. Those ladies can kick your butt if you don’t keep up with them.”

4. WATCH YOUR SHADOW: The more you study your shadow as you walk, the better equipped you’ll be to identify where and when you’re wasting energy. Once you recognize which of your movements are wasted, you can work toward reducing them and increasing your energy.

5. ROCK IN A ROCKING CHAIR: While in the rocking chair, use alternate legs to generate the rocking. “This allows you to practice alternating leg movements of walking while also experiencing some movement of the trunk (body), all while safely sitting,” says Dr. VanSwearingen. # Or maybe using a fitness ball.

6. SHIFT YOUR BALANCE: With your feet about shoulder’s width apart, face a counter top and use it for hand support, if necessary. Then shift your hips and trunk together to one side until you feel most of the body weight over on the leg. Then reverse and shift hips and trunk together over the other leg. Shift your weight back and forth at a continuous pace, smoothly switching directions and feeling the pressure of the body weight over one leg and then the other. # the balance exercise against the kitchen counter is very good.

7. WALK AROUND THE TABLE: Push the chairs aside so there’s a clear path around the table. Place your hand (the one on the side of the body next to the table) lightly on the table surface and begin walking around the table. Focus on sliding the hand gently over the surface as you walk around the table. “The goal is to slide the hand lightly over the table as you walk all the way around—without stopping, slowing, or hesitating the movement of the hand over the table surface,” says Dr. VanSwearingen.

8. SET SMALL GOALS, THEN KEEP EXPANDING YOUR GOALS AS YOU MEET THE SMALLER ONES: “I remember how thrilled I was in the rehab hospital when I was able to move my left pinky all by itself,” says Mitchell. “My next goal was to be able to give my friend Eric the finger when he came to visit me,” he jokes. “It took me two weeks of work, but I did it!”

9. BE SAFE: Falls are no fun, but they do happen. Learn how to get up off the floor by yourself.

10. GET EMOTIONAL SUPPORT: Mitchell’s support came from Linda, his wife of 38 years. “When I was down, Linda could lift me up. When I needed a swift kick in the rear, she provided it—usually with gusto,” says Mitchell. “I would not be where I am today in my rehab without her love and support.” # I need the emotional support. Err, the one person I thought I could rely on ain’t there.