Health & Life

Mistakes in walking that hinder your effectiveness and can cause harm

Walking is a simple form of exercise that many people engage in. However, many individuals incorrectly perform the technique, which leads to ineffective results.

Administrator

17 December, 2023

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Here are some mistakes that can decrease the effectiveness of your walking and potentially cause injuries:

Long strides:

Taking long strides while walking may allow you to cover more distance quickly, but it can also cause your body’s force to be dispersed, leading to incorrect posture and foot pain.

Remedy: Take short and quick steps. Increasing the number of steps and the pace of your walk will enhance energy burning efficiency.

Not paying attention to footwear and clothing:

Many people think walking is simple and sometimes they even wear flip-flops for walking exercises. Inappropriate footwear can cause your feet to slip out of the shoes and may result in toenail injuries. Similarly, wearing casual home clothes or work clothes while walking can make you uncomfortable and sweaty.

Remedy: Choose canvas shoes, sneakers, or sports shoes that fit well and provide comfort for walking. Opt for lightweight and comfortable shoes. Also, wear suitable stretchable sports attire for walking.

Not moving the arms:

Many people walk without coordinating their arms in the activity. They walk while using their phone or with their hands in their pockets or hanging straight down.

Remedy: Move your arms in sync with your steps to increase the effectiveness of walking and calorie burning.

Incorrect arm swing:

You are using your arms while walking but you swing them incorrectly, such as not bending your elbows or swinging the arms from side to side or crossing them in front of your chest. These incorrect arm swings can be dangerous for other pedestrians and for yourself.

Remedy: Keep your elbows close to your body and swing your arms forward in sync with your steps to increase speed and power during walking.

Looking down while walking: If you walk while constantly looking down at the ground or on your electronic device, it not only distracts your focus on walking but also affects your posture.

Remedy: Focus on walking and look straight ahead. Keep your body upright with your chin up, parallel to the ground. Keep your eyes focused on the path ahead, about 3-6 meters away, to avoid obstacles.

Incorrect walking posture:

Many people tend to lean forward too much or lean backward while walking.

Remedy: Walk with an upright posture, relaxed shoulders, and a natural back position without leaning forward or backward.

Walking long distances without drinking enough water:

When engaging in a basic exercise like walking, providing enough water to your body is crucial, especially on hot days. Walking can make you sweat, and if you don’t hydrate properly, your walking performance may suffer, and you may feel tired and prone to muscle cramps.

Remedy: Drink a glass of water, approximately 500ml, before walking for 2 hours. During your walk, “check your thirst” every 15 minutes. If you feel thirsty, drink enough water to stay comfortable and hydrated.