Hi Paladina—my balance isn’t what it used to be, but I was able to successfully walk the Frances a month ago and found a few things helpful:
About 4 months before I left, I enrolled in Classical Pilates 2X/week, with an emphasis on building core strength and increasing balance. My instructor gave me several simple exercises to practice on my own, such as putting my legs and feet together, arms/hands circled in front as if hugging a tree, and slightly leaning forward, rise onto my tiptoes for several reps/several times/day. Another suggested simple exercise is to stand on just one foot (without other support) for as long as you can, then switch to other foot; also getting dressed, especially underwear and pants, without using support, but being close to a bed, in the case of loss of balance.
In addition to Pilates, I also walked on a treadmill, especially practicing walking without holding onto the rails (this was in addition to, rather than replacing, actual hikes outside). The key thing is safety, so don’t do any of these exercises if they put you at risk of falling, or be sure you’re in a position to catch yourself easily if you start to lose your balance.
On the actual Camino, I found walking with two good poles helped a great deal, mentally, as well as physically. Walking in the dark was challenging, but necessary to avoid the heat, so I found walking with a good headlamp, going slowly and taking extra care (even stopping completely for a few moments, if needed to regain my orientation) was necessary, and I actually grew to love walking in the very early morning hours. I also found that I was able to walk with more at ease if I wasn’t inadvertently part of a group or feeling like I was holding someone up, so I grew accustomed to simply standing to one side and letting others walk by, then continuing at my own pace. Also, if there were sections of the trail that I knew were challenging, and which would put me at risk for serious injury (primarily very steep downhill sections, such as the descent into Zubiri), I would find an alternative route or even take a taxi or bus around it…I figured I was on the walk for the long haul and couldn’t afford to risk a serious injury if there was a viable alternative.
Also, my advice to you is to stay hydrated, avoid extreme heat, and listen to your body. As I was told numerous times,”Tranquila, Peregrina, tranquila!,” which in my case, often meant not letting my pride overrule my good sense, and to slow down!