Common Mistakes to Avoid While Walking for Fitness

Walking is an easy exercise that anyone can do. You don’t need any special tools and you can do it anywhere. It’s very effective, but it’s a simple and easy exercise, so I want to overlook the caution. If you don’t pay attention to basics such as shoes, clothes, and the way you walk, you can get injured or lose exercise effectiveness.

Let’s find out common mistakes when walking, as introduced by ‘WebMD’, an American health information media.

Wearing shoes that are not suitable for walking

When walking, choose shoes that are lightweight, breathable, and waterproof. Shoes with soft heels and overall flexibility from heel to toe are good. Shoes that are too baggy or tight should also be avoided. Wear comfortable shoes that fit your feet without slipping, but with enough room for your toes to move easily. When shopping for shoes, it’s best to shop late in the afternoon when your feet are slightly swollen.

walk the same path

If you only walk the same route every day, you can quickly get bored and lose interest. Change the route periodically to have fun. Not only do you feel better when you walk in various ways, but you can also change your muscles and joints. For example, adding hills to your route can increase walking intensity and strengthen your thigh, hamstring, and buttock muscles.

Listening to music too loud or watching a video

While it’s great to listen to your favorite music or podcasts while walking, too much volume can interfere with your safety. When listening to music using earphones, use a model that can hear outside sounds and keep the volume low so that you can be aware of the surrounding situation. Even looking at your phone can be dangerous. There is a risk of falling and walking into the driveway. Pedestrian injuries related to mobile phones are on the rise. This is because many pedestrians are distracted by mobile phones and other devices.

wearing inappropriate clothing

Avoid tight or heavy clothing. Choose loose, comfortable, breathable clothing that allows for easy movement and won’t get damp from sweat or moisture. Wear several thin layers so that you can take them off when it gets hot and put them back on when it gets cold. When the weather is cloudy, bring a raincoat and bring protection from the sun, such as a hat, sunglasses, and sunscreen. Wear bright colors and reflective clothing especially when walking in the dark evening or early morning. This is because it can easily be seen by drivers and other people.

I don’t count how long I’ve walked

It is also important to check the number of steps, walking distance, and walking time. This is because you can know if you are exercising as much as you want. Of course, it also helps motivate you. In fact, research has shown that people who keep track of their steps take about 27% more steps than those who don’t. Count your steps with a phone app or pedometer.

walk in a bent position

If you sit in front of a computer all day and work, it’s easy for your back to be in a hunched posture. When walking, you need to be careful and try to maintain the correct posture. It can help you walk faster and longer and can help prevent injuries. Try to straighten your spine as if you are pulling a string overhead. Eyes look forward, shoulders down and back, then relax. Walk lightly from heel to toe, swinging your arms naturally.

Do not stretch after walking

After walking, gently stretch your leg muscles, especially your calves. Do not push yourself to the point where you feel pain. Hold each stretch for 10 to 20 seconds. Use a chair or wall to help you balance.