From our parents to their parents, everyone talked about walking from one place to another. Walking was not a workout then; it was simply a way of life. But in today’s lifestyle and fast-paced environment, where cars, screens, and convenience rule, walking has become a choice – something we now consciously schedule into our day to stay healthy. After all, walking is free, accessible, and seen as the simplest way to stay fit. But what if just putting one foot in front of the other was not enough? What if, in your daily stride, you were unknowingly making small mistakes that are stealing your walking benefits?
So, if you are already walking every day, great. Now let’s make sure that walk counts. Here are the 10 most common mistakes walkers make and how to fix them, so your stride finally works for you, not against you.
Walking Benefits And Why It Matters
Regular exercise can be very beneficial, but we all lack the motivation to go to a gym or follow a workout routine. In such cases, walking looks like a piece of cake, right? Walking, generally brisk walking, when done well and regularly, can have a lot of benefits:
– Strengthens the bones and improves balance
– Increases the endurance and muscle strength of your body
– Reduction in body weight, even if you are overweight
– Help you manage or prevent various conditions like blood pressure, type 2 diabetes, heart disease, and some cancers. [1]
Do you know you don’t have to walk for hours? Instead, you can opt for moderation according to your comfort level, like brisk walking for 30 minutes for 5 days, and then gradually increasing the pace according to you. But how do you know you are doing it right?
Consult a healthcare professional and avoid these 10 mistakes to walk into a healthier and happier life.
Eye-Opening Mistakes That Might Be Limiting The Walking Benefits
What if you get to know that even if you walk 10,000 steps, doing these 10 mistakes can undo all your efforts? If your answer is “I will surely avoid it, no doubts.” Let’s get to know them one by one.
1. Skipping A Warm-up
You may feel enthusiastic about picking up full speed during a walk, but if it is too soon, it can actually shock your joints and muscles. If you start with a slow walk or a few minutes of stretching, it can give your body muscles a warm-up, reduce the risks of injuries, and give you some time before you pick up the pace. Remember, it is ok to start slow, especially if you are a busy individual or you haven’t exercised for a long time.
2. Looking Down At Your Phone & Poor Posture
If you are walking while looking at your phone or constantly on the ground, you are working against the walking benefits your body is trying to gain. As poor posture can strain your neck, spine, and shoulders – and also reduce your walking efficiency. So you might want to keep your head up, relax your shoulders, and straighten your spine when you go for a walk.
3. Wearing Uncomfortable or Wrong Footwear
Walking may look pretty simple, but your shoes carry you and your entire body weight through thousands of steps. Flat, tight, or unsupportive shoes can cause hip, knee, or back strains, which may force you to cut the walk short, skip it the next day, or make you limp through it.
4. Not Swinging Your Arms Or Using Your Upper Body
If your arms are stiff or just hanging by your sides during a walk, you can be losing a boost. As walking is not just leg work, your arms and upper body can contribute too towards various walking benefits. So, next time you walk, remember to swing your arms naturally, and you may enhance your gait or burn a few more calories.
5. Walking Too Slowly or Too Fast – Missing The Sweet Spot
When you walk at a brisk pace – where you can talk but not sing – is when you can hit the moderate-intensity sweet spot. So, think less about how many steps you walked and more about the quality of your walk.
6. Ignoring Water Intake
Reduced water intake can cause dehydration and reduce your walking efficiency. This can lead to cramps or fatigue and derail all your steps and efforts, especially during a sunny day.
Carry a water bottle or an oral rehydration solution and do not negotiate with your health. Stock Up In Case Of Emergency!
7. Walking Without Changing Route or Challenging Yourself
If you are walking on the same, boring route every day, your body can stop responding, and you might not see improvement even with daily walks. Include some variations like adding short bursts of pace, uphill walking, or changing surfaces, as this can keep your body engaged and maintain walking benefits in every step.
8. Over-Focusing on The 10,000 Step Number
The 10,000-step figure has value, but it originated as a marketing slogan more than a scientific target. Recent evidence shows that walking benefits (such as reduced mortality rate) can only be seen till ~7,500 steps/day among older women[2], but it was not clear whether stepping intensity was related to a reduction in the mortality rates. So it is better to consistently move rather than obsess over exact counts or step numbers.
9. Ignoring Post-Walk Recovery & Stretching
Similar to how a warm-up before a walk works, cooling down can also help your muscles adapt and relax. A walk that is active, if followed by nothing, can still leave you stiff or tight. Proper time should be given for cooling down. So, post-walk, stretch your calves and muscles, as it can help your body recover. If you push without recovery, you may risk joint strain and reduced performance next time you walk.
10. Overdoing It and Not Listening To Your Body
If you keep walking despite signs of overexertion like joint pain, fatigue, or injury, you might have to stop it altogether. Walking too much, too fast, every day without a rest should be avoided. Keep it sustainable, take rest days, and build gradually to get all the walking benefits.
FAQs
Q. Are short walks better than long walks?
Both have their own walking benefits. Short walks throughout the day can help regulate blood sugar, improve mood, and reduce stiffness, while longer walks can build endurance and support heart health. The key is to be consistent.
Q. What are the disadvantages of walking 10,000 steps?
Walking 10,000 steps is generally safe, but overdoing it when your body is not in sync with that can hinder all the walking benefits and may cause joint strains, fatigue, or foot blisters.
Q. Are there any walking benefits for diabetic people?
Yes, walking can help improve insulin, lower blood sugar, and support healthy weight management, all of which can maintain your health for a better living if you are a diabetic person.
Q. Does walking benefit joint lubrication?
Regular walking can promote the production of synovial fluid – a natural lubricant that helps your joints move smoothly, reducing stiffness and discomfort. But if you still experience pain or issues, it is better to consult a doctor.
References
1. Department of Health & Human Services. Walking for good health. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health.
2. Lee IM, Shiroma EJ, Kamada M, Bassett DR, Matthews CE, Buring JE. Association of step volume and intensity with All-Cause mortality in older women. JAMA Internal Medicine. 2019;179(8):1105. doi:10.1001/jamainternmed.2019.0899
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor)