Walking as a pair or a group, rather than alone, makes you pay more attention to your stride length and your balance. There is research showing that the rhythm and the cues company naturally provides genuinely help the walking of people with Parkinson’s, so here is how to do it safely.
Why does company help
People with Parkinson’s tend to take shorter steps and swing their arms less when walking alone. That is because the brain circuit that generates walking rhythm on its own — the basal ganglia — works less well. With someone beside you, you naturally fall into their pace and the sound of their footsteps, which fills in that missing rhythm. Research does show that matching your steps to footsteps or a beat increases both walking speed and stride length.
What the person with you can do when freezing hits
When your feet stick to the floor mid-step — freezing of gait — there is plenty the person beside you can do.
- Count out a beat. Counting numbers out loud, “one, two, one, two,” or setting up a rhythm often lets you match your feet to that beat and start walking again.
- Point to where to step. Pointing at a specific spot on the floor and saying “try stepping here” gives you a target to lift your foot over, which helps break the freeze.
- Name one foot at a time. Alternating “left foot, right foot” out loud works on the same principle.
- Don’t rush them. Pushing from behind or pulling hard on an arm can knock the balance over instead. The point is to build the rhythm alongside them.
How to walk together safely
When you walk with someone, it is best to stay half a step behind them and on the side where the stairs or the drop-off is. Saying so in advance instead of turning suddenly reduces falls caused by unexpected turning movements. If walking is very unsteady, another option is for the person with you to hold a transfer belt worn around the waist as you walk — the same approach covered in Turning over and getting out of bed, which lets them steady you the moment your center of gravity wavers.
Things to check before you set out
Choose flat, well-lit routes first, and pick a time when your medication is working steadily. Wearing shoes with soles that don’t catch matters too; which shoes suit is covered in Choosing shoes. Get into the habit of checking with each other so that if you feel dizzy or your legs go weak, you sit down and rest immediately.
Regular group walks help too
More than 100 people with Parkinson’s who joined a Nordic walking program in the UK were followed for five years. Not only did their walking speed, stride length and balance improve — they reported that their fear of falling itself decreased. The exact program may not run where you live, but a group that meets regularly to walk together is known to combine the effect of repeatedly practicing rhythmic walking with side benefits such as social contact and better sleep. If starting on your own feels daunting, ask your care team or a local Parkinson’s organization whether there is a walking group for people with Parkinson’s near you.
What you can do now
If you are in the habit of walking alone, try making time this week to walk with family or a friend, even just once. Telling them in advance that simply counting out a beat helps when freezing hits makes the real situation far easier to handle.
This article is not a substitute for medical diagnosis or treatment. If your walking or balance is noticeably unsteady, please talk with a physical therapist.
