5 common walking mistakes that could hurt your progress, according to an expert
Having space between each toe activates more muscles in the foot and creates a “more healthy walking gait,” according to the expert.
SIMPLE JAPANESE FITNESS TREND COULD ADD 7 YEARS TO LIFE EXPECTANCY, EXPERTS SAY
More than 60% of adults wear the wrong shoe size, according to McDowell, and sizing can vary significantly between brands and manufacturers. She recommends getting measured by a professional to ensure the optimal fit.
No. 3: Not balancing your routine
Walking engages important muscles that support stability and mobility, including the glutes, which help propel the body forward with each step.
But walking shouldn’t be your only form of exercise, experts say. Incorporating strength training and other forms of movement can help prevent overuse injuries, improve balance and build overall fitness.
A well-rounded fitness routine will boost the health benefits of walking, the expert said. (iStock)
“A health stack includes drinking enough water, having healthy nutrition and sleeping adequately — and walking can be added to the other activities,” she said.
Pairing walking with activities like weightlifting, pickleball, dancing or CrossFit can help create a more balanced fitness routine, according to McDowell, and are all part of building a strong “health stack.”
“A health stack includes drinking [enough] water, having healthy nutrition, sleeping adequately — and walking can be added to the other activities,” she said.
No. 4: Not considering walking speed
The speed at which we walk may tell us more about our health than we think.
ALZHEIMER’S DECLINE COULD SLOW DRAMATICALLY WITH ONE SIMPLE DAILY HABIT, STUDY FINDS
Walking speed is the sixth vital sign of health, according to McDowell. These clinical measurements also include blood pressure, heart rate and body temperature.
If your walking speed begins to decline, this could be a marker of underlying health conditions up to seven years before they occur.
A decline in walking speed could be an early warning sign of an underlying health condition. (iStock)
While most people walk at about 90 to 100 steps per minute, translating to about three miles per hour, McDowell suggested increasing your speed to reap “higher level benefits.”
This might mean taking a brisk walk at about 120 to 130 steps per minute, or three and a half to four miles an hour.
CLICK HERE FOR MORE HEALTH STORIES
“That can be a place where you get higher level payoff, including more calories burned, if you’re on a weight-loss journey,” she said.
No. 5: Not staying consistent
McDowell emphasized the importance of staying consistent with your walking routine.
A daily walk will have bigger payoffs than only walking once or twice a week. The expert likened walking to basic hygiene, such as brushing your teeth.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
“Everyone is at different places on their walking journey,” she said. “Don’t set the 10,000 steps per day benchmark. That is a marketing myth … Go ahead and find a step count that works well for you, maybe between 5,500 and 7,500.”
Efficiency is everything
McDowell summed up that each walk should be efficient.
“If you are an efficient walker, you are graceful, you are not wasting energy, you are walking balanced no matter your height, your weight or your age,” she said.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
As the wellness movement has emphasized the importance of just moving, McDowell commented that walking is a “pinnacle activity” in this push.
“People are recognizing that these softer, more consistent activities can provide a lot of benefit for our physical and mental health,” she said.
McDowell encourages walking with a friend for added social benefit. (iStock)
“You don’t have to go and crush yourself in the gym. You don’t have to be dripping sweat … It’s something you can do for periods of time throughout the day, little ‘snacks’ that all add up, or you can take longer walks depending on what time is available to you.”
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
Walking can also be a positive social experience done with friends and loved ones, McDowell noted. This is particularly important for seniors who can benefit from the combined physical activity and social interaction.
“Walking with an older adult can help combat loneliness,” she said. “It can also help improve balance and reaction time, and reduce fall risk.”
Angelica Stabile is a lifestyle reporter for Fox News Digital.
Article source: https://www.foxnews.com/health/5-common-walking-mistakes-could-hurt-progress-according-expert