Walking is a great way to get your body moving and clear your mind, but if you do it wrong, it can do more harm than good.
So says Dr. Melika McDowell, author of the new book Walking, a guide to making the most of walking.
The Montana-based physical therapist, who specializes in lower extremities and orthopedics, participated in an interview with Fox News Digital about the power of walking.
“Walking has incredible health benefits for your well-being today and your longevity tomorrow,” she said. “And this is something that has reached an all-time low since the pandemic.”
“Walking improves every system in your body – gut, musculoskeletal, mental health, hormones – so it has amazing power to help improve your performance.”
McDowell added that walking is an “exceptional way” to support your weight loss journey, because it is low-impact and low-intensity. It can also boost creativity and reduce stress.
While the health benefits of walking are clear, McDowell cautioned against some mistakes that could reverse progress.
No. 1: Walk while scrolling
Escaping our phones can be impossible sometimes, but if there’s ever a time to use Do Not Disturb, it’s while walking, according to McDowell.
She warned that walking while scrolling is “very dangerous”, because you are less aware of your surroundings and more vulnerable to accidents.
“You could step into a ditch. Or you could get hit by a car. Or you could trip over something. Or you could hit someone,” she said. “Walking and passing is actually a public health crisis.”
Scrolling also puts the neck in a downward position, making the head heavier, which changes your posture “from top to bottom,” McDowell said. “That could be a problem if you’re someone who suffers from neck pain, back pain, or shoulder pain.”
No. 2: Wearing the wrong shoes
McDowell recommends wearing well-fitting shoes designed specifically for walking to support the feet, promote healthy alignment, and protect musculoskeletal health.
She said the shoe should be “foot-shaped” so that the toes have room to spread within the wide toe box.
Having space between each toe activates more muscles in the foot and creates a “healthier gait,” according to the expert.
More than 60% of adults wear the wrong shoe size, according to McDowell, and fit can vary widely between brands and manufacturers. She recommends getting measured by a professional to ensure the perfect fit.
No. 3: Not balancing your routine
Walking engages important muscles that support stability and movement, including the glutes, which help propel the body forward with each step.
But experts say walking shouldn’t be the only form of exercise. Incorporating strength training and other forms of movement can help prevent overuse injuries, improve balance, and build overall fitness.
“The health package includes drinking enough water, healthy nutrition, and adequate sleep – walking can be added to other activities,” she said.
Combining walking with activities like weight lifting, pickleball, dancing or CrossFit can help create a more balanced fitness routine, according to McDowell, and they’re all part of building a strong “health stack.”
“A healthy stack includes drinking [enough] “Water, healthy nutrition, adequate sleep and walking can be added to other activities,” she added.
No. 4: Not taking into account walking speed
The speed at which we walk may tell us more about our health than we think.
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 decrease, it may be a sign of underlying health conditions up to seven years before they occur.
While most people walk at a rate of 90 to 100 steps per minute, or about three miles per hour, McDowell suggested increasing your speed to reap “higher-level benefits.”
This might mean walking briskly at a rate of 120 to 130 steps per minute, or three and a half to four miles per hour.
“This can be a place where you get a higher level of return, including burning more calories, if you’re on a weight-loss journey,” she said.
No. 5: Don’t stay still
McDowell stressed the importance of maintaining consistency with your walking routine.
Walking daily will have greater benefits than walking once or twice a week. The expert likened walking to basic hygiene, such as brushing your teeth.
“Everyone is in different places on their walking journey,” she said. “Don’t set the standard at 10,000 steps a day. This is a marketing myth… Go ahead and find the number of steps that works for you, perhaps between 5,500 and 7,500.”
Efficiency is everything
McDowell concluded that every gait must be efficient.
“If you are an efficient walker, you are agile, do not waste energy, and walk with balance regardless of your height, weight or age,” she said.
Since the wellness movement has emphasized the importance of movement alone, McDowell commented that walking is the “peak activity” in this push.
“People are realizing that these softer, more consistent activities can provide a lot of benefits to our physical and mental health,” she said.
“You don’t have to go and crush yourself in the gym. You don’t have to break a sweat… It’s something you can do for periods of time throughout the day, have small ‘snacks’ together, or you can take longer walks depending on how much time you have.”
McDowell noted that walking can also be a positive social experience with friends and loved ones. This is especially important for older adults who can benefit from shared physical activity and social interaction.
“Walking with an adult can help combat loneliness,” she said. “It can also help improve balance and reaction time and reduce the risk of falling.”