Balance & coordination
Four Steps and Stop
Walk forward for four comfortable steps, come to a natural steady stance, turn using several small steps, settle again, and walk back toward the start.
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Practice starting, stopping steadily, and turning to walk back.
How to do it
- Choose a dry, nonslip, obstacle-free route long enough for at least four comfortable steps and a turn.
- Start from a natural two-foot stance and walk forward for four steps at a comfortable stride and pace.
- Stop with your feet at a natural width, breathe out and relax your shoulders until steady; do not hold your breath to make the stop precise.
- Turn using several small steps instead of fixing one foot and pivoting quickly, then settle again.
- Walk back along the route and repeat, checking the route again before each start.
Make it easier
- Shorten the stride or use two to three steps; lengthen the pause after stopping and turning; finish early.
Make it harder
- Optional: Make each stopping position more consistent and reduce extra adjustment steps without increasing speed. Still become fully steady before turning.
Common mistakes
- Braking abruptly; turning before becoming steady; pivoting quickly on one foot; gradually speeding up or leaving the checked route.
When to stop or adjust
- An obstructed, slippery, or too-narrow route or turning area; repeated need to grab an object; dizziness, joint pain, or inability to stop with control.