ancianos ¡Estás Caminando Mal y No Lo Sabes! Evita Estos 5 Errores Después de los 60 Años
Placer con Salud
[{'start': '0.000', 'end': '4.520', 'text': 'Have you ever felt like walking'}, {'start': '2.120', 'end': '6.919', 'text': "isn't as easy as it used to be?  That each"}, {'start': '4.520', 'end': '9.080', 'text': 'step requires more effort, more'}, {'start': '6.919', 'end': '12.080', 'text': 'concentration, more attention than'}, {'start': '9.080', 'end': '14.559', 'text': 'a few years ago.  Maybe you feel like your body'}, {'start': '12.080', 'end': '16.920', 'text': 'no longer responds like it used to, or that the'}, {'start': '14.559', 'end': '19.039', 'text': 'simple idea of \u200b\u200bwalking through a park,'}, {'start': '16.920', 'end': '21.560', 'text': 'a busy street, or even inside'}, {'start': '19.039', 'end': '23.400', 'text': 'your own home generates a small,'}, {'start': '21.560', 'end': '26.439', 'text': "silent fear that you don't always"}, {'start': '23.400', 'end': '29.400', 'text': 'dare to confess.  Let me tell you something'}, {'start': '26.439', 'end': '32.279', 'text': 'very important, you are not alone.  And above'}, {'start': '29.400', 'end': '35.480', 'text': "all, it's not your fault.  As"}, {'start': '32.279', 'end': '37.640', 'text': 'we get older, our bodies change.'}, {'start': '35.480', 'end': '40.239', 'text': 'Our muscles, our'}, {'start': '37.640', 'end': '42.640', 'text': 'joints, our balance, everything is'}, {'start': '40.239', 'end': '44.719', 'text': 'transformed.  But most of'}, {'start': '42.640', 'end': '47.239', 'text': 'us keep walking as if nothing'}, {'start': '44.719', 'end': '49.680', 'text': "has changed.  And that's one of the"}, {'start': '47.239', 'end': '52.559', 'text': 'biggest mistakes we make without realizing it'}, {'start': '49.680', 'end': '55.359', 'text': '.  Walking properly after'}, {'start': '52.559', 'end': '57.079', 'text': '60 is not a luxury.  It is a'}, {'start': '55.359', 'end': '59.320', 'text': 'necessity to maintain our'}, {'start': '57.079', 'end': '62.079', 'text': 'freedom, our independence and'}, {'start': '59.320', 'end': '64.799', 'text': "our quality of life.  And here's the"}, {'start': '62.079', 'end': '66.760', 'text': 'secret that almost no one tells.  Small'}, {'start': '64.799', 'end': '68.640', 'text': 'mistakes when walking can make the'}, {'start': '66.760', 'end': '71.000', 'text': 'difference between an active,'}, {'start': '68.640', 'end': '74.320', 'text': 'healthy life or a life limited by'}, {'start': '71.000', 'end': '77.200', 'text': 'falls, injuries, and fears.'}, {'start': '74.320', 'end': '80.280', 'text': 'Simple mistakes we make without realizing it, but'}, {'start': '77.200', 'end': '82.840', 'text': 'once corrected, they can give you back'}, {'start': '80.280', 'end': '85.759', 'text': 'the security, strength, and confidence'}, {'start': '82.840', 'end': '88.240', 'text': "to walk the way you've always dreamed of.  In"}, {'start': '85.759', 'end': '90.240', 'text': "this video, I'm going to reveal"}, {'start': '88.240', 'end': '92.119', 'text': 'the five worst mistakes you could be'}, {'start': '90.240', 'end': '95.560', 'text': 'making when walking after'}, {'start': '92.119', 'end': '98.000', 'text': 'age 60, and above all, how to correct'}, {'start': '95.560', 'end': '101.079', 'text': 'each of them in a practical and'}, {'start': '98.000', 'end': '103.920', 'text': "simple way.  You don't need to be an athlete, you don't"}, {'start': '101.079', 'end': '106.640', 'text': "need to go to a gym, you don't need to"}, {'start': '103.920', 'end': '108.600', 'text': 'spend large sums of money.  All you'}, {'start': '106.640', 'end': '111.520', 'text': 'need is the willingness to'}, {'start': '108.600', 'end': '113.479', 'text': 'take care of yourself, listen to your body,'}, {'start': '111.520', 'end': '115.399', 'text': 'and take the first step toward a'}, {'start': '113.479', 'end': '117.880', 'text': 'more confident and fulfilling life.'}, {'start': '115.399', 'end': '120.439', 'text': 'So stay with me until the end,'}, {'start': '117.880', 'end': '122.880', 'text': 'because every mistake you correct today will be'}, {'start': '120.439', 'end': '125.320', 'text': 'one step closer to the freedom you so richly'}, {'start': '122.880', 'end': '127.560', 'text': 'deserve.  Have you ever felt afraid'}, {'start': '125.320', 'end': '130.239', 'text': 'to walk, even in places where'}, {'start': '127.560', 'end': '132.920', 'text': 'you once felt safe?  I would love to'}, {'start': '130.239', 'end': '135.720', 'text': 'read your experience in the comments.'}, {'start': '132.920', 'end': '137.599', 'text': "Your story can inspire others.  I'm"}, {'start': '135.720', 'end': '140.879', 'text': 'going to tell you the story of a woman'}, {'start': '137.599', 'end': '143.720', 'text': 'named Clara.  She is 72 years old and lives in'}, {'start': '140.879', 'end': '146.080', 'text': 'a quiet neighborhood, surrounded by trees,'}, {'start': '143.720', 'end': '149.200', 'text': 'bakeries and parks where she always loved'}, {'start': '146.080', 'end': '151.640', 'text': 'walking.  For many years, Clara was'}, {'start': '149.200', 'end': '154.200', 'text': 'the soul of her neighborhood.  He went out to'}, {'start': '151.640', 'end': '156.519', 'text': 'buy bread every morning, stopped to'}, {'start': '154.200', 'end': '158.959', 'text': 'chat with his neighbors, walked to run his'}, {'start': '156.519', 'end': '161.159', 'text': 'errands, and walked'}, {'start': '158.959', 'end': '164.440', 'text': 'three times around the park near'}, {'start': '161.159', 'end': '167.200', 'text': 'his house every afternoon.  But over time things'}, {'start': '164.440', 'end': '168.599', 'text': 'began to change, and at first it'}, {'start': '167.200', 'end': '170.959', 'text': 'was almost'}, {'start': '168.599', 'end': '173.040', 'text': 'imperceptible.  First he noticed that his'}, {'start': '170.959', 'end': '176.840', 'text': 'feet were starting to drag a little'}, {'start': '173.040', 'end': '179.159', 'text': 'more.  Then his pace slowed.'}, {'start': '176.840', 'end': '181.840', 'text': 'One afternoon she tripped over a crack in the'}, {'start': '179.159', 'end': '184.239', 'text': "asphalt and although she didn't fall, she felt a"}, {'start': '181.840', 'end': '187.360', 'text': "pang of fear that didn't leave her for"}, {'start': '184.239', 'end': '190.480', 'text': 'weeks.  From that day on, Clara began to'}, {'start': '187.360', 'end': '193.640', 'text': 'walk less.  First she avoided the evenings,'}, {'start': '190.480', 'end': '196.080', 'text': 'saying it was cold, then she stopped going'}, {'start': '193.640', 'end': '199.959', 'text': 'to the bakery, asked for bread to be brought to her,'}, {'start': '196.080', 'end': '202.480', 'text': 'and finally she stopped going out alone.  The'}, {'start': '199.959', 'end': '205.440', 'text': "saddest thing wasn't the physical aspect, it was seeing"}, {'start': '202.480', 'end': '207.920', 'text': 'how her joy faded, the'}, {'start': '205.440', 'end': '210.239', 'text': 'same joy that laughed on every corner.  Now'}, {'start': '207.920', 'end': '212.640', 'text': 'he avoided moving for fear of losing his'}, {'start': '210.239', 'end': '216.040', 'text': 'balance.  But something changed when her'}, {'start': '212.640', 'end': '218.280', 'text': 'granddaughter Laura visited her one weekend.'}, {'start': '216.040', 'end': '220.799', 'text': 'Laura noticed how her grandmother held onto'}, {'start': '218.280', 'end': '223.640', 'text': 'furniture while walking, how she avoided'}, {'start': '220.799', 'end': '226.120', 'text': 'stairs, how her gaze constantly lowered to the'}, {'start': '223.640', 'end': '229.439', 'text': 'ground, as if searching for'}, {'start': '226.120', 'end': '231.799', 'text': 'invisible signs of danger.  Laura,'}, {'start': '229.439', 'end': '234.599', 'text': 'who was studying physical therapy,'}, {'start': '231.799', 'end': '238.040', 'text': 'decided to observe without judging and after'}, {'start': '234.599', 'end': '239.840', 'text': 'a few days asked, "Grandma, do you know'}, {'start': '238.040', 'end': '242.000', 'text': 'that there are ways of walking that can'}, {'start': '239.840', 'end': '245.519', 'text': 'help you regain that confidence you'}, {'start': '242.000', 'end': '247.920', 'text': 'had before?"  Gu went down.  Clara, like'}, {'start': '245.519', 'end': '249.840', 'text': 'many people her age, thought'}, {'start': '247.920', 'end': '252.280', 'text': 'her problems were an'}, {'start': '249.840', 'end': '254.000', 'text': 'inevitable consequence of aging.  But'}, {'start': '252.280', 'end': '257.079', 'text': 'Laura showed him that the way he'}, {'start': '254.000', 'end': '260.120', 'text': 'walked—his posture, his rhythm, his'}, {'start': '257.079', 'end': '263.160', 'text': 'steps, his weight distribution—was'}, {'start': '260.120', 'end': '265.040', 'text': 'directly affecting his stability.'}, {'start': '263.160', 'end': '267.479', 'text': 'He explained that making mistakes while'}, {'start': '265.040', 'end': '270.039', 'text': 'walking was common, but that it was also'}, {'start': '267.479', 'end': '273.120', 'text': 'possible to correct them.  with small'}, {'start': '270.039', 'end': '275.919', 'text': 'exercises, with changes in habits and with'}, {'start': '273.120', 'end': '278.840', 'text': 'a little perseverance.  So they started'}, {'start': '275.919', 'end': '281.560', 'text': 'a new routine together.  Laura taught her'}, {'start': '278.840', 'end': '284.280', 'text': 'how to position her feet correctly, how'}, {'start': '281.560', 'end': '287.120', 'text': 'to lift her head, how to take more'}, {'start': '284.280', 'end': '287.960', 'text': 'confident steps, and how to recognize the mistakes that'}, {'start': '287.120', 'end': '291.080', 'text': 'were'}, {'start': '287.960', 'end': '294.560', 'text': 'weakening her.  A few weeks passed and'}, {'start': '291.080', 'end': '297.120', 'text': 'one day Clara got up, got dressed and without'}, {'start': '294.560', 'end': '299.960', 'text': 'saying anything walked out to the park on'}, {'start': '297.120', 'end': '302.440', 'text': 'her own with a firm step, eyes straight'}, {'start': '299.960', 'end': '304.960', 'text': 'ahead and a smile that needed no'}, {'start': '302.440', 'end': '307.759', 'text': 'words.  Clara was never the same'}, {'start': '304.960', 'end': '310.160', 'text': 'again.  It became better again.'}, {'start': '307.759', 'end': '312.880', 'text': 'Because now he walked with awareness,'}, {'start': '310.160', 'end': '316.360', 'text': 'with strength, with pride.  Not only did he'}, {'start': '312.880', 'end': '318.280', 'text': 'regain his mobility, he regained his life.'}, {'start': '316.360', 'end': '320.479', 'text': 'Do you know anyone who has stopped'}, {'start': '318.280', 'end': '323.280', 'text': 'walking out of fear?  Or have you'}, {'start': '320.479', 'end': '325.639', 'text': 'felt that you no longer walk like before?  I would'}, {'start': '323.280', 'end': '327.560', 'text': 'love to read your story.  Every'}, {'start': '325.639', 'end': '330.000', 'text': 'comment here can be a step of'}, {'start': '327.560', 'end': '332.440', 'text': 'inspiration for someone else.'}, {'start': '330.000', 'end': '334.840', 'text': "After learning Clara's story,"}, {'start': '332.440', 'end': '337.039', 'text': 'many people wonder why we'}, {'start': '334.840', 'end': '339.400', 'text': 'start walking incorrectly'}, {'start': '337.039', 'end': '341.520', 'text': 'without even realizing it.  And why is it so'}, {'start': '339.400', 'end': '344.759', 'text': 'common to make these mistakes after'}, {'start': '341.520', 'end': '347.280', 'text': 'age 60?  The answer, although it may'}, {'start': '344.759', 'end': '349.840', 'text': 'seem complex, is actually very'}, {'start': '347.280', 'end': '353.520', 'text': 'simple.  Everything begins with the passage of'}, {'start': '349.840', 'end': '355.960', 'text': 'time.  The body changes and often'}, {'start': '353.520', 'end': '359.240', 'text': 'our way of walking changes too,'}, {'start': '355.960', 'end': '361.960', 'text': 'even if no one tells us.  One,'}, {'start': '359.240', 'end': '364.240', 'text': 'natural changes of the body.  With age,'}, {'start': '361.960', 'end': '367.199', 'text': 'some biological processes become'}, {'start': '364.240', 'end': '370.560', 'text': 'inevitable, although not irreversible.'}, {'start': '367.199', 'end': '373.800', 'text': 'For example, loss of muscle mass,'}, {'start': '370.560', 'end': '375.560', 'text': 'sarcopenia.  From the age of 50, the'}, {'start': '373.800', 'end': '378.120', 'text': 'body begins to lose'}, {'start': '375.560', 'end': '380.360', 'text': 'muscle strength.  This affects the ability to'}, {'start': '378.120', 'end': '382.319', 'text': 'lift the feet correctly,'}, {'start': '380.360', 'end': '385.160', 'text': 'maintain balance, and support the'}, {'start': '382.319', 'end': '387.720', 'text': 'body for extended periods.  Stiffness'}, {'start': '385.160', 'end': '389.840', 'text': 'in the joints.  Decreased'}, {'start': '387.720', 'end': '391.919', 'text': 'collagen and natural lubrication'}, {'start': '389.840', 'end': '394.440', 'text': 'in the joints can cause'}, {'start': '391.919', 'end': '397.360', 'text': 'slower, clumsier movements.'}, {'start': '394.440', 'end': '400.039', 'text': 'Wear of the vestibular system.  The'}, {'start': '397.360', 'end': '402.000', 'text': 'inner ear, which helps with balance,'}, {'start': '400.039', 'end': '405.120', 'text': 'also loses sensitivity over the'}, {'start': '402.000', 'end': '407.280', 'text': 'years.  Vision problems.  A'}, {'start': '405.120', 'end': '410.000', 'text': 'less sharp view reduces the perception of'}, {'start': '407.280', 'end': '411.800', 'text': 'depth and obstacles in the road.'}, {'start': '410.000', 'end': '414.440', 'text': 'Reduced sensitivity in the'}, {'start': '411.800', 'end': '416.440', 'text': 'feet.  The sole of the foot stops sending'}, {'start': '414.440', 'end': '418.639', 'text': 'clear signals to the brain about the'}, {'start': '416.440', 'end': '421.039', 'text': 'texture or slope of the ground, making'}, {'start': '418.639', 'end': '423.160', 'text': 'balance difficult.  These'}, {'start': '421.039', 'end': '425.759', 'text': "changes are natural, but they don't"}, {'start': '423.160', 'end': '428.400', 'text': 'mean we should resign ourselves to them;'}, {'start': '425.759', 'end': '431.840', 'text': 'they mean we should adapt and'}, {'start': '428.400', 'end': '434.720', 'text': 'walk differently, not less.  Two,'}, {'start': '431.840', 'end': '436.960', 'text': 'habits accumulated over years.  Another'}, {'start': '434.720', 'end': '439.400', 'text': 'key factor is that throughout'}, {'start': '436.960', 'end': '442.039', 'text': 'our lives we acquire certain'}, {'start': '439.400', 'end': '444.840', 'text': 'walking habits and no one ever told us they'}, {'start': '442.039', 'end': '447.319', 'text': 'were wrong.  Walking with your feet turned'}, {'start': '444.840', 'end': '449.680', 'text': 'outwards, leaning your torso too far'}, {'start': '447.319', 'end': '452.280', 'text': 'forward, putting'}, {'start': '449.680', 'end': '455.000', 'text': 'more of your body weight on one side than the other.'}, {'start': '452.280', 'end': '457.120', 'text': 'Constantly looking at the ground, quickening your'}, {'start': '455.000', 'end': '459.039', 'text': 'pace instead of walking at a'}, {'start': '457.120', 'end': '461.680', 'text': 'controlled pace.  These are all'}, {'start': '459.039', 'end': '464.080', 'text': 'common behaviors, but over'}, {'start': '461.680', 'end': '466.000', 'text': 'time they can disrupt balance and'}, {'start': '464.080', 'end': '469.800', 'text': 'body alignment and increase the'}, {'start': '466.000', 'end': '472.120', 'text': 'risk of falls.  Three, use of'}, {'start': '469.800', 'end': '474.039', 'text': 'inappropriate footwear.  Many older adults'}, {'start': '472.120', 'end': '476.879', 'text': 'continue to wear footwear that is no longer'}, {'start': '474.039', 'end': '479.599', 'text': 'functional for their stage of life.  Shoes'}, {'start': '476.879', 'end': '481.680', 'text': 'with hard soles, without a good base, with a'}, {'start': '479.599', 'end': '484.599', 'text': 'loose heel or little grip.  can'}, {'start': '481.680', 'end': '487.199', 'text': 'completely destabilize walking.'}, {'start': '484.599', 'end': '489.440', 'text': 'A poorly chosen shoe is like a'}, {'start': '487.199', 'end': '492.639', 'text': 'misaligned wheel.  Even if the engine is running'}, {'start': '489.440', 'end': '496.199', 'text': 'well, movement becomes unsafe.'}, {'start': '492.639', 'end': '498.720', 'text': 'Four.  The emotional factor, fear.'}, {'start': '496.199', 'end': '501.280', 'text': 'Yes, fear also changes the'}, {'start': '498.720', 'end': '503.840', 'text': 'way we walk.  When a person has'}, {'start': '501.280', 'end': '506.159', 'text': 'suffered a fall or knows someone who has'}, {'start': '503.840', 'end': '508.240', 'text': ', they begin to'}, {'start': '506.159', 'end': '511.159', 'text': 'unconsciously modify their way of moving'}, {'start': '508.240', 'end': '514.719', 'text': 'to protect themselves.  This leads to walking more'}, {'start': '511.159', 'end': '517.440', 'text': 'slowly, hunched over, and tense, and instead of'}, {'start': '514.719', 'end': '520.159', 'text': 'protecting, these changes worsen'}, {'start': '517.440', 'end': '522.760', 'text': 'stability.  Fear is understandable,'}, {'start': '520.159', 'end': '525.080', 'text': "but it cannot be the guide of your steps.   That's why it"}, {'start': '522.760', 'end': '527.680', 'text': "'s so important to learn"}, {'start': '525.080', 'end': '529.800', 'text': 'what these mistakes are and how to'}, {'start': '527.680', 'end': '531.760', 'text': "correct them, because walking isn't"}, {'start': '529.800', 'end': '534.920', 'text': 'just about putting one foot in front of the'}, {'start': '531.760', 'end': '537.800', 'text': "other.  It's an art, a skill, a"}, {'start': '534.920', 'end': '540.720', 'text': 'practice, and at any age we can'}, {'start': '537.800', 'end': '542.680', 'text': 'learn to do it better.  Were you surprised to'}, {'start': '540.720', 'end': '544.560', 'text': 'learn that fear or the type of shoe you'}, {'start': '542.680', 'end': '547.800', 'text': 'wear can change the way you'}, {'start': '544.560', 'end': '549.800', 'text': 'walk?  Tell me in the comments.'}, {'start': '547.800', 'end': '552.480', 'text': 'I would love to know what cause made you'}, {'start': '549.800', 'end': '554.720', 'text': 'think the most today.  Now that we'}, {'start': '552.480', 'end': '556.920', 'text': 'understand how our bodies change with'}, {'start': '554.720', 'end': '559.320', 'text': 'age and how that can affect our'}, {'start': '556.920', 'end': '561.800', 'text': "way of walking, it's time to talk about"}, {'start': '559.320', 'end': '564.399', 'text': 'something very important.  The mistakes'}, {'start': '561.800', 'end': '567.839', 'text': 'we make when walking and that we often do'}, {'start': '564.399', 'end': '571.079', 'text': "n't even notice.  I went down.  Mistakes"}, {'start': '567.839', 'end': '574.320', 'text': 'that seem small, harmless,'}, {'start': '571.079', 'end': '577.720', 'text': 'normal, but over time can'}, {'start': '574.320', 'end': '580.040', 'text': 'lead to pain, stumbles, falls, and,'}, {'start': '577.720', 'end': '582.720', 'text': 'above all, a loss of confidence in'}, {'start': '580.040', 'end': '585.600', 'text': "our own bodies.  And don't worry"}, {'start': '582.720', 'end': '587.519', 'text': 'if you recognize any of these in yourself.  That'}, {'start': '585.600', 'end': '590.360', 'text': "doesn't mean you're doing everything"}, {'start': '587.519', 'end': '592.760', 'text': 'wrong.  On the contrary, it means that you have already'}, {'start': '590.360', 'end': '595.720', 'text': 'taken the first step, because the biggest'}, {'start': '592.760', 'end': '598.680', 'text': 'mistake of all is wanting to see.'}, {'start': '595.720', 'end': '601.200', 'text': 'Mistake one, walking looking at the ground.'}, {'start': '598.680', 'end': '604.120', 'text': 'This is one of the most common and'}, {'start': '601.200', 'end': '606.800', 'text': 'most dangerous mistakes.  Many older people'}, {'start': '604.120', 'end': '609.040', 'text': 'walk with their eyes fixed downwards,'}, {'start': '606.800', 'end': '611.519', 'text': 'thinking that this will help them see'}, {'start': '609.040', 'end': '613.399', 'text': 'obstacles better.  But what really happens'}, {'start': '611.519', 'end': '615.880', 'text': 'is that by tilting your head'}, {'start': '613.399', 'end': '618.680', 'text': 'forward, your body weight shifts'}, {'start': '615.880', 'end': '621.279', 'text': 'and your center of balance is altered.'}, {'start': '618.680', 'end': '623.880', 'text': 'In addition, constantly looking at the ground'}, {'start': '621.279', 'end': '627.240', 'text': 'prevents proper breathing.  Tense your'}, {'start': '623.880', 'end': '629.320', 'text': 'neck and shorten your steps.  Mistake two:'}, {'start': '627.240', 'end': '632.240', 'text': 'taking very short steps or dragging your'}, {'start': '629.320', 'end': '634.360', 'text': 'feet.  Fearing tripping, many'}, {'start': '632.240', 'end': '637.320', 'text': 'people begin taking increasingly'}, {'start': '634.360', 'end': '638.880', 'text': 'smaller steps and unwittingly'}, {'start': '637.320', 'end': '640.480', 'text': 'drag their feet instead of'}, {'start': '638.880', 'end': '642.519', 'text': 'lifting them.'}, {'start': '640.480', 'end': '645.040', 'text': 'This not only wears out your shoes'}, {'start': '642.519', 'end': '646.959', 'text': 'faster, but also greatly increases the'}, {'start': '645.040', 'end': '649.800', 'text': 'risk of tripping over even the smallest'}, {'start': '646.959', 'end': '652.240', 'text': 'imperfection in the ground.  The short step'}, {'start': '649.800', 'end': '654.959', 'text': 'may seem safer, but many'}, {'start': '652.240', 'end': '656.920', 'text': 'times it is the step that makes us fall.'}, {'start': '654.959', 'end': '659.920', 'text': 'Mistake three, wearing the'}, {'start': '656.920', 'end': '662.000', 'text': "wrong shoes.  We already mentioned this, but it's"}, {'start': '659.920', 'end': '664.800', 'text': "worth repeating here because it's one of the"}, {'start': '662.000', 'end': '667.880', 'text': 'most persistent mistakes.  Shoes that are too'}, {'start': '664.800', 'end': '670.480', 'text': 'soft, too hard, or have a smooth sole or lack'}, {'start': '667.880', 'end': '673.440', 'text': 'good grip are silent enemies of'}, {'start': '670.480', 'end': '676.000', 'text': 'balance.  I went down.  Many falls'}, {'start': '673.440', 'end': '678.240', 'text': 'occur indoors, often'}, {'start': '676.000', 'end': '681.320', 'text': 'due to slippery or unsupportive footwear'}, {'start': '678.240', 'end': '683.519', 'text': '.  Mistake four, carrying more weight'}, {'start': '681.320', 'end': '685.639', 'text': 'on one side of the body.  Have you'}, {'start': '683.519', 'end': '687.959', 'text': 'noticed if you put more weight on one leg'}, {'start': '685.639', 'end': '690.800', 'text': 'than the other?  This may be due to'}, {'start': '687.959', 'end': '692.720', 'text': 'pain, habit, a'}, {'start': '690.800', 'end': '695.519', 'text': 'previous operation, or simply a lack of'}, {'start': '692.720', 'end': '697.320', 'text': 'postural awareness.  But this small'}, {'start': '695.519', 'end': '699.600', 'text': 'imbalance causes an'}, {'start': '697.320', 'end': '702.760', 'text': 'unstable gait and greater joint wear'}, {'start': '699.600', 'end': '705.480', 'text': 'on one side of the body.  Mistake five:'}, {'start': '702.760', 'end': '707.959', 'text': 'walking too fast due to anxiety.'}, {'start': '705.480', 'end': '710.959', 'text': 'Many people feel the need to'}, {'start': '707.959', 'end': '713.440', 'text': 'hurry, as if walking slowly'}, {'start': '710.959', 'end': '716.560', 'text': 'means weakness, but haste'}, {'start': '713.440', 'end': '718.320', 'text': 'can be dangerous.  Walking quickly without'}, {'start': '716.560', 'end': '720.560', 'text': 'movement control increases the'}, {'start': '718.320', 'end': '722.720', 'text': 'risk of losing balance,'}, {'start': '720.560', 'end': '726.279', 'text': 'especially when turning, braking, or'}, {'start': '722.720', 'end': '728.959', 'text': 'climbing stairs.  Mistake six, not using your'}, {'start': '726.279', 'end': '731.399', 'text': 'hands for balance.  Walking with your'}, {'start': '728.959', 'end': '734.399', 'text': 'hands in your pockets, with bags in'}, {'start': '731.399', 'end': '736.440', 'text': 'both hands, or with your arms stiff.   It'}, {'start': '734.399', 'end': '739.360', 'text': 'limits the natural balance that helps the'}, {'start': '736.440', 'end': '741.959', 'text': 'body stay stable.  The arms'}, {'start': '739.360', 'end': '745.279', 'text': 'are not for decoration, they help the body'}, {'start': '741.959', 'end': '748.360', 'text': 'balance with each step.  Mistake seven,'}, {'start': '745.279', 'end': '750.839', 'text': 'walking in fear.  Body tension.'}, {'start': '748.360', 'end': '753.480', 'text': 'This error is invisible, but it is noticeable on'}, {'start': '750.839', 'end': '756.160', 'text': 'the body.  The fear of falling is reflected'}, {'start': '753.480', 'end': '759.440', 'text': 'in tense shoulders, held breathing,'}, {'start': '756.160', 'end': '762.079', 'text': 'and muscle stiffness.  And walking stiffly is'}, {'start': '759.440', 'end': '763.839', 'text': 'like driving a car without shock absorbers.'}, {'start': '762.079', 'end': '766.639', 'text': 'Any sudden movement can'}, {'start': '763.839', 'end': '769.320', 'text': 'throw us off balance.  And do you know what'}, {'start': '766.639', 'end': '771.880', 'text': 'the funniest thing about all these mistakes is?   They'}, {'start': '769.320', 'end': '774.160', 'text': "don't appear overnight.  They"}, {'start': '774.160', 'end': '779.839', 'text': 'gradually become part of our way of moving, without us even noticing.'}, {'start': '777.160', 'end': '781.440', 'text': 'Until one day we simply say,'}, {'start': '779.839', 'end': '784.399', 'text': '"I don\'t walk like I'}, {'start': '781.440', 'end': '787.199', 'text': 'used to."  But just as you entered, you'}, {'start': '784.399', 'end': '790.560', 'text': 'can also exit with awareness, with'}, {'start': '787.199', 'end': '792.560', 'text': 'practice, with love for yourself.  Did you'}, {'start': '790.560', 'end': '794.880', 'text': 'identify with any of'}, {'start': '792.560', 'end': '796.680', 'text': 'these mistakes?  Which one did you find most'}, {'start': '794.880', 'end': '799.920', 'text': 'common in your life or in someone you'}, {'start': '796.680', 'end': '803.440', 'text': 'know?  Write it in the comments.'}, {'start': '799.920', 'end': '805.800', 'text': 'Sometimes recognizing it is the first step to'}, {'start': '803.440', 'end': '807.639', 'text': 'transforming it.  So far, we have'}, {'start': '805.800', 'end': '809.760', 'text': 'identified together many of the'}, {'start': '807.639', 'end': '812.519', 'text': 'most common mistakes we make when'}, {'start': '809.760', 'end': '815.440', 'text': 'walking after age 60.  And if'}, {'start': '812.519', 'end': '817.440', 'text': 'you made it this far in the video,'}, {'start': '815.440', 'end': '820.079', 'text': 'congratulations.  That means'}, {'start': '817.440', 'end': '822.320', 'text': "you're ready to take the next step."}, {'start': '820.079', 'end': '825.959', 'text': 'Change what limits you for what'}, {'start': '822.320', 'end': '828.600', 'text': 'strengthens you.  I went down.  Step one, retrain'}, {'start': '825.959', 'end': '831.240', 'text': "your walking style.  Walking well isn't"}, {'start': '828.600', 'end': '833.399', 'text': "just an automatic movement; it's a"}, {'start': '831.240', 'end': '836.040', 'text': 'skill that can be trained,'}, {'start': '833.399', 'end': '839.240', 'text': 'corrected, and optimized regardless of'}, {'start': '836.040', 'end': '842.000', 'text': "age.  How to get started?  Here's a"}, {'start': '839.240', 'end': '844.839', 'text': 'simple routine to practice at home.'}, {'start': '842.000', 'end': '847.600', 'text': 'Position.  Stand with your shoulders'}, {'start': '844.839', 'end': '849.240', 'text': 'relaxed and your head held high.  Imagine'}, {'start': '847.600', 'end': '851.519', 'text': 'an invisible thread pulling the'}, {'start': '849.240', 'end': '854.240', 'text': 'crown of your head upwards.  Look'}, {'start': '851.519', 'end': '857.360', 'text': 'ahead.  Fix your gaze on a point about'}, {'start': '854.240', 'end': '860.399', 'text': '3 to 4 meters in front of you.  This helps the'}, {'start': '857.360', 'end': '863.440', 'text': 'brain anticipate movement.'}, {'start': '860.399', 'end': '865.920', 'text': 'Controlled steps.  Take medium-length steps,'}, {'start': '863.440', 'end': '868.320', 'text': 'neither too short nor too long.  Step'}, {'start': '865.920', 'end': '870.720', 'text': 'first with your heel, then the sole, and'}, {'start': '868.320', 'end': '873.440', 'text': 'finally your toes.'}, {'start': '870.720', 'end': '876.160', 'text': 'Arm movement.  Let your arms swing'}, {'start': '873.440', 'end': '879.680', 'text': "gently in time with your steps.  Don't"}, {'start': '876.160', 'end': '882.040', 'text': "stress them out.  Constant rhythm.  Don't"}, {'start': '879.680', 'end': '884.199', 'text': 'rush.  Find a natural rhythm'}, {'start': '882.040', 'end': '887.120', 'text': 'that allows you to walk without losing your'}, {'start': '884.199', 'end': '889.959', 'text': 'balance.  Step two, exercises to'}, {'start': '887.120', 'end': '892.600', 'text': 'gain stability and confidence.  Practicing'}, {'start': '889.959', 'end': '895.000', 'text': 'these exercises for 10 to 15 minutes a day'}, {'start': '892.600', 'end': '896.199', 'text': 'can help you regain strength,'}, {'start': '895.000', 'end': '899.000', 'text': 'balance, and'}, {'start': '896.199', 'end': '901.759', 'text': 'coordination.  One. Toes and heels.'}, {'start': '899.000', 'end': '904.480', 'text': 'Ankle strengthening.  Lean on'}, {'start': '901.759', 'end': '907.320', 'text': 'the back of a chair.  Get up on'}, {'start': '904.480', 'end': '910.360', 'text': 'your toes.  Hold for 5 seconds and'}, {'start': '907.320', 'end': '913.160', 'text': 'lower.  Then lift your toes,'}, {'start': '910.360', 'end': '916.399', 'text': 'resting your heels on them.  Repeat 10 times'}, {'start': '913.160', 'end': '919.199', 'text': 'each.  Two.  Walk in a straight line.'}, {'start': '916.399', 'end': '921.320', 'text': 'Balance control.  Draw an'}, {'start': '919.199', 'end': '923.920', 'text': 'imaginary line and walk along it, placing'}, {'start': '921.320', 'end': '926.959', 'text': 'one foot directly in front of the other.  Do it'}, {'start': '923.920', 'end': '929.160', 'text': 'slowly with your head up.  Three.'}, {'start': '926.959', 'end': '932.600', 'text': 'Sit down and stand up.'}, {'start': '929.160', 'end': '935.399', 'text': 'Leg strength.  Use a chair without armrests.'}, {'start': '932.600', 'end': '937.959', 'text': 'Sit down and stand up without using your hands.'}, {'start': '935.399', 'end': '940.440', 'text': 'Slowly do eight to 10 repetitions'}, {'start': '937.959', 'end': '943.000', 'text': 'per day.  Four.  Balancing on one'}, {'start': '940.440', 'end': '945.560', 'text': 'leg.  Stand with one hand supported and'}, {'start': '943.000', 'end': '947.839', 'text': 'raise one leg a few inches.'}, {'start': '945.560', 'end': '950.519', 'text': 'Hold your balance for 10 seconds and'}, {'start': '947.839', 'end': '953.600', 'text': 'switch legs.  Do three reps'}, {'start': '950.519', 'end': '956.399', 'text': 'per side.  Step three, daily habit changes'}, {'start': '953.600', 'end': '958.920', 'text': 'that strengthen your gait.  In addition'}, {'start': '956.399', 'end': '961.199', 'text': 'to exercise, there are small habits that'}, {'start': '958.920', 'end': '963.800', 'text': 'can help you a lot in your'}, {'start': '961.199', 'end': '967.000', 'text': 'daily life.  Avoid carrying bags in both'}, {'start': '963.800', 'end': '969.360', 'text': 'hands.  Leave at least one hand free for'}, {'start': '967.000', 'end': '972.000', 'text': 'balance.  Choose shoes with'}, {'start': '969.360', 'end': '974.560', 'text': 'non-slip soles and a good fit.  Avoid'}, {'start': '972.000', 'end': '978.000', 'text': 'flip-flops, loose slippers, or high-'}, {'start': '974.560', 'end': '980.880', 'text': 'heeled shoes.  Take active breaks every hour.'}, {'start': '978.000', 'end': '983.560', 'text': 'Get up, walk a little.  Do two to'}, {'start': '980.880', 'end': '986.160', 'text': 'three gentle stretches.  Check the'}, {'start': '983.560', 'end': '988.720', 'text': 'lighting in your home.  A good level of'}, {'start': '986.160', 'end': '990.920', 'text': 'lighting reduces the risk of tripping.'}, {'start': '988.720', 'end': '993.399', 'text': 'Remove loose rugs or cords from the'}, {'start': '990.920', 'end': '995.199', 'text': 'floor.  Secure your environment so that'}, {'start': '993.399', 'end': '998.160', 'text': 'working on your gait has a'}, {'start': '995.199', 'end': '1001.079', 'text': 'lasting effect.  Step four, breathing and'}, {'start': '998.160', 'end': '1003.680', 'text': "positive attitude.  Walking with tension doesn't"}, {'start': '1001.079', 'end': '1006.839', 'text': 'help, but walking with a'}, {'start': '1003.680', 'end': '1009.480', 'text': 'peaceful heart does.  Before each walk, take'}, {'start': '1006.839', 'end': '1012.680', 'text': 'three deep breaths.  Let your'}, {'start': '1009.480', 'end': '1016.040', 'text': 'shoulders relax, smile a little, and remember that'}, {'start': '1012.680', 'end': '1019.199', 'text': 'this moment is for you.  I went down.  Your'}, {'start': '1016.040', 'end': '1021.319', 'text': 'body wants to walk, your soul too.   They'}, {'start': '1019.199', 'end': '1024.120', 'text': 'just need you to trust them'}, {'start': '1021.319', 'end': '1026.319', 'text': 'again.  Which of these exercises or'}, {'start': '1024.120', 'end': '1028.559', 'text': 'habits would you like to start practicing'}, {'start': '1026.319', 'end': '1030.959', 'text': 'this week?  Write it in the'}, {'start': '1028.559', 'end': '1033.319', 'text': 'comments, so we can'}, {'start': '1030.959', 'end': '1035.839', 'text': 'all motivate each other to take increasingly'}, {'start': '1033.319', 'end': '1037.959', 'text': "stronger steps.  So far we've talked about"}, {'start': '1035.839', 'end': '1040.360', 'text': 'walking style,'}, {'start': '1037.959', 'end': '1042.720', 'text': 'common mistakes, and exercises you can'}, {'start': '1040.360', 'end': '1045.079', 'text': "do at home, but there's something else we"}, {'start': '1042.720', 'end': '1047.160', 'text': 'often overlook that'}, {'start': '1045.079', 'end': '1050.360', 'text': 'directly influences how you move'}, {'start': '1047.160', 'end': '1052.960', 'text': "every day.  Nutrition, because we don't"}, {'start': '1050.360', 'end': '1055.720', 'text': 'just walk with our legs, we also'}, {'start': '1052.960', 'end': '1057.840', 'text': 'walk with what we eat, with what we'}, {'start': '1055.720', 'end': '1060.120', 'text': 'absorb, with the nutrients that'}, {'start': '1057.840', 'end': '1063.160', 'text': 'nourish our muscles, bones, and'}, {'start': '1060.120', 'end': '1066.160', 'text': 'nervous system.  One, high-'}, {'start': '1063.160', 'end': '1068.640', 'text': 'quality proteins, the building blocks of muscle.  When we'}, {'start': '1066.160', 'end': '1071.640', 'text': "talk about strengthening legs, we're talking"}, {'start': '1068.640', 'end': '1074.720', 'text': 'about muscle, and to build muscle'}, {'start': '1071.640', 'end': '1077.720', 'text': 'we need protein,'}, {'start': '1074.720', 'end': '1081.640', 'text': 'recommended foods, eggs, fish like'}, {'start': '1077.720', 'end': '1084.360', 'text': 'salmon, tuna, and sardines, chicken, lentils,'}, {'start': '1081.640', 'end': '1087.440', 'text': 'chickpeas and beans, natural yogurt, and'}, {'start': '1084.360', 'end': '1089.120', 'text': 'fresh cheeses.  Practical advice.'}, {'start': '1087.440', 'end': '1091.760', 'text': 'Incorporate at least one source of'}, {'start': '1089.120', 'end': '1094.480', 'text': "protein into every meal of the day.  Don't"}, {'start': '1091.760', 'end': '1096.960', 'text': 'wait until dinner to eat well.'}, {'start': '1094.480', 'end': '1099.679', 'text': 'Two, calcium and vitamin D, the shield of'}, {'start': '1096.960', 'end': '1102.400', 'text': 'your bones.  Calcium gives structure to'}, {'start': '1099.679', 'end': '1104.159', 'text': 'your bones and vitamin D allows'}, {'start': '1102.400', 'end': '1106.960', 'text': 'that calcium to be'}, {'start': '1104.159', 'end': '1111.120', 'text': 'properly fixed.  Sources of calcium, milk'}, {'start': '1106.960', 'end': '1114.200', 'text': 'and dairy products, broccoli, chard and spinach,'}, {'start': '1111.120', 'end': '1117.280', 'text': 'almonds, sources of vitamin D,'}, {'start': '1114.200', 'end': '1121.000', 'text': 'moderate sunlight, 15 minutes a day,'}, {'start': '1117.280', 'end': '1123.919', 'text': 'egg yolk, fatty fish, supplements, if'}, {'start': '1121.000', 'end': '1125.600', 'text': 'recommended by your doctor.  Key tip.'}, {'start': '1123.919', 'end': '1127.840', 'text': 'Consume calcium in your'}, {'start': '1125.600', 'end': '1130.120', 'text': 'main meals and make sure you get some'}, {'start': '1127.840', 'end': '1133.360', 'text': "sun exposure every morning, even if it's just through a"}, {'start': '1130.120', 'end': '1135.840', 'text': 'window.  Three.  Magnesium, the mineral of'}, {'start': '1133.360', 'end': '1138.960', 'text': 'balance.  Magnesium acts on the'}, {'start': '1135.840', 'end': '1141.320', 'text': 'muscles, nerves and heart.  A'}, {'start': '1138.960', 'end': '1143.600', 'text': 'deficiency can cause weakness,'}, {'start': '1141.320', 'end': '1146.159', 'text': 'tremors, and even'}, {'start': '1143.600', 'end': '1149.880', 'text': 'imbalances.  Where to find it?'}, {'start': '1146.159', 'end': '1153.720', 'text': 'pumpkin seeds, oats, avocado,'}, {'start': '1149.880', 'end': '1156.360', 'text': 'dried fruits, legumes.  Tip: If'}, {'start': '1153.720', 'end': '1159.159', 'text': 'you experience frequent cramps or stiffness, you'}, {'start': '1156.360', 'end': '1162.559', 'text': 'may need more magnesium.  4'}, {'start': '1159.159', 'end': '1165.320', 'text': 'omega3, the natural anti-inflammatory.  Your'}, {'start': '1162.559', 'end': '1168.120', 'text': 'joints also need care'}, {'start': '1165.320', 'end': '1171.080', 'text': 'and omega 3 is like oil for your'}, {'start': '1168.120', 'end': '1175.320', 'text': 'hinges.  Where to find it?'}, {'start': '1171.080', 'end': '1179.000', 'text': 'Blue fish, salmon, sardines, mackerel, chia,'}, {'start': '1175.320', 'end': '1181.559', 'text': 'flaxseed, walnuts.  How to consume it?'}, {'start': '1179.000', 'end': '1183.760', 'text': 'Twice a week, blue fish.  A'}, {'start': '1181.559', 'end': '1186.760', 'text': 'daily tablespoon of ground seeds'}, {'start': '1183.760', 'end': '1188.840', 'text': 'can make a big difference.  Five.'}, {'start': '1186.760', 'end': '1191.400', 'text': 'Antioxidants.  Protect your cells'}, {'start': '1188.840', 'end': '1194.080', 'text': 'while you walk.  Every step generates'}, {'start': '1191.400', 'end': '1196.720', 'text': 'energy and that energy also generates'}, {'start': '1194.080', 'end': '1198.760', 'text': "wear and tear.  That's why we need"}, {'start': '1196.720', 'end': '1200.159', 'text': 'antioxidants to protect our'}, {'start': '1198.760', 'end': '1203.640', 'text': 'cells.'}, {'start': '1200.159', 'end': '1207.480', 'text': 'Ideal foods.  Red fruits, strawberries,'}, {'start': '1203.640', 'end': '1210.600', 'text': 'blueberries, blackberries, grapes, green tea,'}, {'start': '1207.480', 'end': '1212.760', 'text': 'turmeric.  Daily tip.  A cup of'}, {'start': '1210.600', 'end': '1214.880', 'text': 'antioxidant infusion in the afternoon and'}, {'start': '1212.760', 'end': '1218.000', 'text': 'red fruits for breakfast is a'}, {'start': '1214.880', 'end': '1220.720', 'text': 'powerful formula.  Six, hydration, the'}, {'start': '1218.000', 'end': '1223.520', 'text': 'basis of movement.  Without water,'}, {'start': '1220.720', 'end': '1226.120', 'text': 'muscles become more fatigued, ligaments'}, {'start': '1223.520', 'end': '1227.679', 'text': 'lose elasticity, and the brain loses'}, {'start': '1226.120', 'end': '1230.400', 'text': 'focus.'}, {'start': '1227.679', 'end': '1232.880', 'text': 'Advice, drink six to eight glasses of water'}, {'start': '1230.400', 'end': '1235.559', 'text': 'a day.  You can also alternate with'}, {'start': '1232.880', 'end': '1238.440', 'text': 'sugar-free infusions, natural broths'}, {'start': '1235.559', 'end': '1241.200', 'text': 'or lemon water.  Sample daily menu'}, {'start': '1238.440', 'end': '1243.880', 'text': 'to strengthen your body while walking.'}, {'start': '1241.200', 'end': '1246.880', 'text': 'Breakfast.  A boiled egg and a slice'}, {'start': '1243.880', 'end': '1250.600', 'text': 'of whole wheat bread.  Red fruit, strawberry or'}, {'start': '1246.880', 'end': '1253.159', 'text': 'blackberry, water or green tea.  Lunch.'}, {'start': '1250.600', 'end': '1256.480', 'text': 'Grilled fish fillet.  Mashed potatoes'}, {'start': '1253.159', 'end': '1259.559', 'text': 'with turmeric, sauteed broccoli, a glass of'}, {'start': '1256.480', 'end': '1262.159', 'text': 'water with lemon, snack:'}, {'start': '1259.559', 'end': '1265.840', 'text': 'natural yogurt with oats and chia, a handful of'}, {'start': '1262.159', 'end': '1268.799', 'text': 'almonds, dinner: vegetable soup, a'}, {'start': '1265.840', 'end': '1271.640', 'text': 'slice of bread with avocado,'}, {'start': '1268.799', 'end': '1274.000', 'text': 'digestive infusion.  Remember, walking better'}, {'start': '1271.640', 'end': '1276.640', 'text': "also starts at the plate.  It's not"}, {'start': '1274.000', 'end': '1279.039', 'text': "about following a complicated diet; it's"}, {'start': '1276.640', 'end': '1282.000', 'text': 'about making conscious,'}, {'start': '1279.039', 'end': '1284.760', 'text': 'nutritious, and consistent choices.  Every bite'}, {'start': '1282.000', 'end': '1287.159', 'text': 'can be like medicine, and you deserve'}, {'start': '1284.760', 'end': '1290.279', 'text': 'food that strengthens you,'}, {'start': '1287.159', 'end': '1292.039', 'text': 'lifts you up, and makes you feel alive.  Which'}, {'start': '1290.279', 'end': '1294.440', 'text': 'of these foods would you like to'}, {'start': '1292.039', 'end': '1296.320', 'text': 'incorporate more often into your diet?'}, {'start': '1294.440', 'end': '1299.080', 'text': 'Do you have any healthy recipes that'}, {'start': '1296.320', 'end': '1302.200', 'text': 'strengthen your legs?  Tell us in the'}, {'start': '1299.080', 'end': '1304.679', 'text': 'comments so we can all learn.  Today'}, {'start': '1302.200', 'end': '1307.200', 'text': 'we have walked a path together, a'}, {'start': '1304.679', 'end': '1310.440', 'text': 'path that began with a question:'}, {'start': '1307.200', 'end': '1312.240', 'text': 'Am I walking right?  and that little by little'}, {'start': '1310.440', 'end': '1314.400', 'text': 'led us to discover that taking care of the'}, {'start': '1312.240', 'end': '1317.400', 'text': 'way we walk is taking care of our'}, {'start': '1314.400', 'end': '1320.120', 'text': 'freedom, our safety, our'}, {'start': '1317.400', 'end': '1322.760', 'text': 'life.  We talk about mistakes many'}, {'start': '1320.120', 'end': '1325.480', 'text': 'people make without realizing it,'}, {'start': '1322.760', 'end': '1328.039', 'text': 'invisible causes that affect your balance,'}, {'start': '1325.480', 'end': '1330.720', 'text': 'seemingly harmless habits that'}, {'start': '1328.039', 'end': '1332.600', 'text': 'weaken you, and solutions that are as simple'}, {'start': '1330.720', 'end': '1335.039', 'text': 'as they are powerful.'}, {'start': '1332.600', 'end': '1337.600', 'text': 'Exercises you can do at home,'}, {'start': '1335.039', 'end': '1340.679', 'text': 'changes to your shoes, foods that'}, {'start': '1337.600', 'end': '1343.039', 'text': 'nourish your legs from within, and above'}, {'start': '1340.679', 'end': '1346.520', 'text': 'all, a new way of looking at your own'}, {'start': '1343.039', 'end': '1348.440', 'text': 'body with love, attention, and respect.'}, {'start': '1346.520', 'end': '1350.760', 'text': 'Which part of the video helped you the most'}, {'start': '1348.440', 'end': '1352.400', 'text': 'today?  Is there anything you want to'}, {'start': '1350.760', 'end': '1355.320', 'text': 'start changing in your way of'}, {'start': '1352.400', 'end': '1358.120', 'text': 'walking?  Tell me in the comments.'}, {'start': '1355.320', 'end': '1360.640', 'text': "I'd love to read you.  Reinforcing the"}, {'start': '1358.120', 'end': '1363.799', 'text': 'message of transformation.  After'}, {'start': '1360.640', 'end': '1366.240', 'text': '60, every step matters, not because'}, {'start': '1363.799', 'end': '1368.360', 'text': 'we are weak, but because we have'}, {'start': '1366.240', 'end': '1371.120', 'text': 'learned that life is more valuable when we'}, {'start': '1368.360', 'end': '1373.840', 'text': 'walk consciously.  Regaining'}, {'start': '1371.120', 'end': '1376.559', 'text': "strength isn't just a physical matter, it's"}, {'start': '1373.840', 'end': '1379.400', 'text': "an act of courage.  It's looking the fear of"}, {'start': '1376.559', 'end': '1382.240', 'text': 'falling in the eye and saying, "You\'re not going to'}, {'start': '1379.400', 'end': '1386.120', 'text': "stop me. I'm going to walk at my own"}, {'start': '1382.240', 'end': '1388.720', 'text': "pace again, but steady. You're not fragile, you"}, {'start': '1386.120', 'end': '1391.600', 'text': '\'re wise."  And every step you take now'}, {'start': '1388.720', 'end': '1393.919', 'text': 'is filled with history, courage, and'}, {'start': '1391.600', 'end': '1397.080', 'text': 'dignity.  If this video touched your'}, {'start': '1393.919', 'end': '1398.720', 'text': 'heart, if you learned something new, if you'}, {'start': '1397.080', 'end': '1401.679', 'text': "feel it's time to take care of your"}, {'start': '1398.720', 'end': '1404.440', 'text': 'body and your path, subscribe now to the'}, {'start': '1401.679', 'end': '1407.120', 'text': 'Placer con Salud channel.  Here you will find'}, {'start': '1404.440', 'end': '1409.679', 'text': 'a community that walks with you, that'}, {'start': '1407.120', 'end': '1412.559', 'text': 'listens, that supports, that shares'}, {'start': '1409.679', 'end': '1414.960', 'text': 'real experiences.  We upload videos every'}, {'start': '1412.559', 'end': '1417.559', 'text': 'week with practical tips,'}, {'start': '1414.960', 'end': '1420.159', 'text': 'exercises, recipes, and insights that will'}, {'start': '1417.559', 'end': '1423.440', 'text': 'help you live better, move better, and'}, {'start': '1420.159', 'end': '1426.600', 'text': 'feel better.  And if you know someone—'}, {'start': '1423.440', 'end': '1429.200', 'text': 'a friend, an aunt, a neighbor—who'}, {'start': '1426.600', 'end': '1431.840', 'text': 'also needs to hear this, share'}, {'start': '1429.200', 'end': '1433.520', 'text': 'this video.  A single click can change'}, {'start': '1431.840', 'end': '1435.520', 'text': "someone's life."}, {'start': '1433.520', 'end': '1438.320', 'text': 'And if you want to continue improving your'}, {'start': '1435.520', 'end': '1440.200', 'text': "walking, in the next video I'll"}, {'start': '1438.320', 'end': '1442.480', 'text': 'tell you the five worst'}, {'start': '1440.200', 'end': '1444.799', 'text': 'mistakes older people make'}, {'start': '1442.480', 'end': '1447.440', 'text': 'when going up or down stairs and how to'}, {'start': '1444.799', 'end': '1450.279', 'text': "avoid them so you don't fall.  Climbing"}, {'start': '1447.440', 'end': '1452.720', 'text': 'stairs seems easy, but doing it wrong'}, {'start': '1450.279', 'end': '1454.720', 'text': 'can be very dangerous.  And in that'}, {'start': '1452.720', 'end': '1457.640', 'text': "video I'm going to show you how to do each"}, {'start': '1454.720', 'end': '1459.840', 'text': 'move safely and effectively.'}, {'start': '1457.640', 'end': '1461.679', 'text': 'Turn on the notification bell'}, {'start': '1459.840', 'end': '1464.279', 'text': 'so YouTube will notify you when something is'}, {'start': '1461.679', 'end': '1467.039', 'text': "published.  Don't miss it.  You can"}, {'start': '1464.279', 'end': '1469.360', 'text': 'save yourself from an unnecessary fall.'}, {'start': '1467.039', 'end': '1472.000', 'text': 'Thank you for being here.  Thank you for'}, {'start': '1469.360', 'end': '1475.360', 'text': 'trusting us.  Thank you for allowing yourself to'}, {'start': '1472.000', 'end': '1477.880', 'text': 'learn something new today.  And remember, no'}, {'start': '1475.360', 'end': '1481.240', 'text': 'matter how slow your pace is, the'}, {'start': '1477.880', 'end': '1484.880', 'text': 'important thing is that you keep walking firmly,'}, {'start': '1481.240', 'end': '1484.880', 'text': 'consciously, and without fear.'}]