Expert: 5 small mistakes that make walking ineffective

Walking is one of the simplest forms of exercise, bringing countless benefits, from improving cardiovascular health to improving mental health. However, experts warn that seemingly small walking mistakes can reduce the effectiveness and even harm the body.

Expert Michele Stanten, a certified walking and running coach in the US, shares the 5 most common mistakes that many people often make, according to the Times of India.

Walk with the right posture to protect your health and increase your body's energy.

Walking is not just about moving your legs, but also about keeping your entire body straight. A common mistake is leaning forward. Research from Harvard Medical School (USA) shows that poor posture not only affects your musculoskeletal system but also your mood, breathing and sleep quality. In the long term, it can cause chronic pain. Keeping your posture straight, your eyes looking forward and your shoulders relaxed will help you walk more effectively, according to the health news site Verywell Fit.

Wearing inappropriate shoes

Keeping your posture straight, eyes looking forward and shoulders relaxed helps you walk more efficiently.

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Shoes play an important role in protecting your body while walking. Shoes that are too tight, stiff, or unsupportive can cause blisters, foot pain, shin splints, and spinal problems.

Additionally, the wrong type of shoe can put increased stress on your knees, hips, and back. Walking shoes should have soft cushioning, a sturdy heel, and a wide toe box to help prevent injury and maintain long-term walking habits.

Not drinking enough water

Although walking is gentler than running, the body still loses water through sweat. Dehydration can cause dizziness, headaches, fatigue, and even heat stroke in hot weather. Drinking water before, during, and after walking helps the body maintain energy and regulate temperature. Experts recommend carrying a water bottle and drinking small sips, especially when walking for long periods or in hot conditions.

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Many people often go straight into a walk without warming up, increasing the risk of muscle strain, stiffness and injury. According to the UK National Health Service, just a few minutes of light stretching, swinging your arms or walking in place can help your body adapt, improve circulation and reduce the risk.

Step too long

Some people think that taking long strides will burn more calories, but in reality, this puts a lot of pressure on the knees, hips, and lower back. Experts recommend maintaining a natural, comfortable stride, rather than trying to take long strides. Short, steady steps make walking more efficient, safer, and less likely to cause injury, according to the Times of India.

In short, walking is a simple exercise method but only maximizes its benefits when done correctly. Paying attention to posture, footwear, water, warm-up and stride length will help you enjoy the full health benefits and maintain the habit long-term.

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