Walking can be one of the most underrated forms of exercise: it is accessible to both beginners and fitness experts, does not require much investment, and can be done almost anywhere.
Also, a regular walking routine can have long-lasting health benefits. Several studies claim that it is as effective as running to reduce the risk of hypertension, high cholesterol and diabetes , in addition to promoting weight loss.
Although walking is a simple habit to learn, it is also easy to make some mistakes that can hinder your progress or, worse, cause you harm.
6 common mistakes you make when walking
Wearing the wrong shoes
Every time you start a running routine, experts quickly recommend a new pair that will fit properly on your feet. The same is true when you start a walking routine. Depending on the structure and strength of your foot, the wrong shoes can prepare you for future aches and pains.
There are three styles of walking shoes: neutral, stability, and motion control. There are also three components to finding the shoe: shock absorption, proper cushioning, and structural support.
For example, if you have weak feet or hips and a lower arch, you will want sneakers that promote stability with a wider base and more arch support.
Although some running shoes may also be appropriate for walking, you may benefit from special walking shoes. They are generally less padded, lighter, and less bulky than running shoes.
Not walking fast enough or walking a short distance
Although any amount of physical activity is generally better than no physical activity, particularly if you are starting, a leisurely walk that does not increase your heart rate will not increase your fitness levels as a faster walk will.
Regarding duration, in general, you should aim to do 150 to 300 minutes of moderate intensity exercise per week or 75 to 150 minutes of vigorous intensity exercise per week to obtain substantial health benefits, according to the physical activity guidelines from the World Health Organization. That equates to about 30 minutes of walking five days a week.
Not having a proper posture
The next time you go for a walk, assess your posture and the way your body moves. Are you hunched over? Looking down at the ground? Arching your back? The proper walking technique can help you walk faster and faster, as well as promote a greater range of motion for your muscles. Not to mention avoiding aches and pains associated with poor posture.
According to Harvard Health Publishing, you should:
- Stand erect, as if you were lifted off your head.
- Keep your eyes looking a few meters in front of you.
- Relax your shoulders, keeping them back and down.
- Position your pelvis so that it is neutral, rather than under or protruding.
- When you walk, let your arms swing from your shoulders instead of your elbows.
Walk downhill at the end
It makes sense to start your hike uphill and save the downhill part to the end when you're most tired, right? However, that could be risky for your muscles and joints.
Walking downhill is difficult to control due to the nature of gravity pushing you down and the 'eccentric' muscle contractions necessary to control your movement. If you're a beginner, saving the entire descent to the end can actually give you a greater chance of injury.
Too much, too fast
Walking may seem easy as exercise, but it is possible to start too hard and burn or injure yourself. This can happen if you increase the mileage too fast or forget to let your body have a break from time to time.
When you start a walking routine, keep your distance for 2-3 weeks. It then increases slightly, by about 10 percent, and again remains constant for another two to three weeks.
Using ankle weights
In general, adding more weight to an exercise helps you burn more calories and burn more muscles. So the same should be true for walking, right? Watch out!
Putting on a pair of ankle weights and going for a walk every day puts unnecessary stress on your lower body joints . They force you to use your quads (the muscles in the front of your thighs) and not your hamstrings (in the back of your thighs).
And that can lead to muscle imbalances and injury. Since the weights pull on the ankle joint, it presents the added risk of injury to the tendons or ligaments of the knees, hips, and back.
