Common walking mistakes and how to fix them

Walking is a great way to get exercise and improve your overall health, but there are some common mistakes people make that can lead to discomfort or injury.

Here are some tips to help you avoid these issues:

Choose the right shoes: Avoid high heels and stiff court shoes. Look for a well-padded, light, breathable, and water-resistant shoe. A running shoe may work well for walking too.

Make sure your shoes fit properly: They should be comfortable and snug, but not too tight or loose. Shop later in the afternoon when your feet are slightly swollen to get an accurate size.

Change up your route: Walking the same route every day can get boring and cause you to lose interest. Look for hills to add intensity and variety to your walk.

Stay aware of your surroundings: Avoid listening to music or podcasts at a high volume and use headphones that let in sounds from the outside. Always be aware of your surroundings, especially when crossing the street.

Avoid distractions: Don't use your phone while walking. It can be dangerous and lead to injuries.

Wear appropriate clothing: Choose loose, comfortable, and breathable clothing that can be adjusted as you get warmer or cooler. Bring rain gear and wear hats, sunglasses, and sunscreen to protect yourself from the sun.

Track your progress: Use a pedometer or an app to track your steps, miles, or minutes walked. This can help motivate you and ensure you're meeting your exercise goals.

Stretch afterward: Give your muscles a gentle stretch after your walk, especially your calves. Hold each stretch for 10-20 seconds and use a chair or wall for balance if needed.