One of the easiest ways to keep our body in shape is to walk; it doesn’t require any special equipment or gym membership. THE US Centers for Disease Control and Prevention says adults should participate in at least 150 minutes of moderate-intensity aerobic activity per week for optimal health. This could be 30 minutes of walking per day, 5 days per week, or whatever works best for a person’s schedule.
However, keep in mind that if not performed correctly, even this simple exercise can be less beneficial or even dangerous. Here are some of the most common mistakes people make while walking, along with some simple solutions.

Walking while distracted

Using your phone or watching videos while walking can compromise your posture, reduce awareness of your surroundings and increase the risk of an accident. A study carried out in 2018 highlights how multitasking while walking affects coordination and reduces the overall benefits of the activity. This suggests that using a smartphone while walking can significantly decrease balance and change a person’s manner of walking, ultimately having negative effects on the body.
Fix: Commit to walking without distractions. Keep the phone put away and focus on posture and surroundings to ensure safety and maximize benefits.

Wearing inappropriate shoes

Blisters, foot pain, and even chronic problems can result from wearing the wrong shoes. Your joints may be strained if your shoes don’t have enough arch support or cushioning to absorb impact. It is always recommended and various studies Also say that investing in comfortable, supportive shoes suited to your walking needs will ultimately benefit your health.
Solution: Choose shoes that fit well, provide adequate support and suit your walking style.

Neglecting hydration

Walking, especially in hot weather or for long periods of time, can lead to dehydration, which will of course in any case impact a person’s endurance and recovery. According to a study published, when the body lacks sufficient water, it struggles to maintain balance in the face of challenges such as illness, exercise, or exposure to extreme environments, which can negatively impact the health and bodily functions. A lack of hydration decreases blood circulation and can make going for walks feel like work you absolutely don’t want to do anymore.
Solution: Drink water before and after your walks. You can always carry a reusable water bottle to stay hydrated.

Bad walking form

Dragging your feet or slouching while walking reduces efficiency and can lead to muscle strain or fatigue. Walking with poor form, such as leaning forward, not engaging your core, or not rolling your feet correctly, can also strain your back and knees.
Solution: Maintain an upright posture with relaxed shoulders and back. Keep your gaze forward, engage your core, and ensure a smooth movement from heel to toe.

Ignore posture

Your walking posture directly affects your joints and muscles. An awkward walking pace can cause discomfort and limit the efficiency of your walking. Poor posture also increases the risk of developing persistent discomfort in the neck or lower back.
Solution: Maintain good posture by standing up straight with your chest open and your arms swinging naturally at your sides.