Before I was diagnosed with Parkinson’s disease eight years ago, I never gave walking a second thought. Now, I have to think about it all the time and exert extra effort just to stay upright. I also work with a physical therapist and exercise instructors who have provided training and advice for moving about safely. Here are some strategies that have helped me improve my walking. Remember that my tactics are individualized and may not work for everyone.

1.  Add a Task Before Taking a First Step
   My biggest problem is getting to a full upright position before taking that first step. I think it’s because I’m often in a hurry or trying to make up for Parkinson’s slowness. What I have found effective is to add a task to the end of the standing-up process. Before I turn or walk, I pause and pull on my shirt tail or run my thumbs along my belt line. This seems to complete the effort of getting upright before I take that first step and has the added benefit of making sure my shirt is where it should be.
2. Walk with Purpose
   Like some people with Parkinson’s, I have a dropped foot, which makes me vulnerable to falls. To compensate, I begin every walk as if I’m marching. I start with my left foot (my drop foot) and lift my knee higher as if I really were marching. My effort to march doesn’t look like real marching due to my slowed reactions but it does make my knee lift high enough that I don’t drag my left foot.
   
3. Look Before Turning
   For some reason, I turn either too early or too late. If I’m walking outside, I frequently walk off the edge of the sidewalk. If I’m Inside, I clip the wall. In both cases, I often bump into people. Sometimes I miss the turn completely. To improve my turning abilities, I now look where I want to walk. I turn my head slightly to review my intended path and as I make the turn, my feet are more likely to follow my eyes. I don’t have to worry about turning early, because my slower processing time means my feet turn more slowly than my head and eyes. 
   
4. Keep Your Head Up Then Look Down

I’m always afraid I might trip or fall, so I’m usually looking down at my feet when I walk. That adds a 10- or 15-pound weight (depending on how heavy your head is) over my feet and seriously compromises my balance. Now, instead of looking down all the time, I keep my head up with my eyes focused about 10 feet ahead of me for a count of nine. On the count of 10, I look down. This was hard to do at first, but after a month or so, I found myself ignoring my feet, using my peripheral vision to check the ground ahead, and keeping my head up and centered.

If you are having difficulty walking, I encourage you to talk to your neurologist, physical therapist, and exercise instructors about how to walk more efficiently and safely.

Phil Horton was diagnosed with Parkinson’s disease in 2014. He and his wife, Judy, live in Colorado Springs, where he is an advocate for people with Parkinson’s. He also loves to write and camp—even with walking poles.