Walking is one of the best low-impact exercises for health, but doing it wrong can do more harm than good. Dr. Milica McDowell, author of the new book 'Walk,' warns against these five common mistakes.
1. Walking While Scrolling Using your phone while walking is dangerous. You're less aware of surroundings, increasing risk of accidents. It also strains the neck and harms posture.
2. Wearing the Wrong Shoes Wear shoes shaped like your foot with a wide toe box. Over 60% of adults wear the wrong size. Proper shoes support alignment and prevent injury.
3. Not Balancing Your Routine Walking alone isn't enough. Pair it with strength training, pickleball, or dancing to prevent overuse injuries and build overall fitness.
4. Not Considering Walking Speed Walking speed is a vital sign. A decline may signal health issues years in advance. Aim for 120-130 steps per minute for maximum benefits.
5. Not Staying Consistent Daily walks beat occasional ones. Set a realistic step count between 5,500 and 7,500. Consistency is key to long-term results.
Dr. McDowell emphasizes each walk should be efficient and can be a positive social experience, especially for seniors. Walking improves gut health, mental health, and longevity.