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A recent column identified the basic elements of a strong walking pattern: good posture, strong ankle flexion and heel strike, balanced weight transfer, and proper stride length for forward (not side to side) movement. Take a moment to consider how well each element of your personal walking pattern is working to support your balance and agility.

Are you maintaining good posture? What does your stride look like? How strong is your ankle flexion? A strong ankle flexion requires building strength in the shin muscles so it's important to pay attention to this small muscle group.

It's also important to keep your feet flexible with the toes able to curl under and/or spread apart in reaction to changes in the walking surface. The ankle flexion/toe curl exercises can be done anytime you're seated and can be done as many times per day as you like! Consider committing to performing these exercises during every commercial break while watching TV, and you'll be surprised at how quickly these muscles fatigue. That's a good thing because they'll respond by getting stronger!

*Follow physician advice on exercise

Exercise Instructions:

Ankle Flexion: Sit with your back straight but resting on the chair back. Flex the ankles as far as possible while keeping the heels on the floor, hold 8 counts while breathing normally. Relax feet to neutral then curl the toes under (8 counts), flex toes up and wiggle them freely (8 counts), then relax to neutral. Repeat full sequence 4-8 times beginning with ankle flexion.

Brilliant Aging provides healthy aging resources and consulting. Visit http://www.kayvannorman.com.

Montana's Office on Aging provides services/support to those aged 60+ and their caregivers, 1-800-551-3191 or https://dphhs.mt.gov/seniors.