Walking is a great way to get the body moving and clear the mind – but if you do it wrong, it can do more harm than good.
That according to Dr. Milica McDowell, author of the new book “Hamba,” a guide to getting the most out of travel.
The Montana-based doctor of physical therapy, who specializes in lower extremities and orthopedics, shared in an interview with Fox News Digital how powerful walking can be.
“Walking has incredible benefits for your health today and your longevity tomorrow,” she said. “And it’s the lowest level since the pandemic.”
“Walking improves all of your body’s systems – your gut, your muscles and bones, your mental health, your hormones – so it has incredible potential to help you optimize your performance.”
McDowell added that walking is a “wonderful way” to support a weight loss journey, as it is low impact and low energy. It can also increase creativity and reduce stress.
While the health benefits of walking are evident, McDowell warned of some pitfalls that could slow progress.
No. 1: Walking while scrolling
Getting away from our phones can sometimes feel impossible, but if there’s a time for distraction, it’s during a trip, according to McDowell.
Walking while scrolling is “really dangerous,” he warned, as you don’t have a good sense of your surroundings and are vulnerable to accidents.
“You could go into a pothole. You could get hit by a car. You could trip over something. You could hit someone,” she said. “Walking and scrolling is actually a public health problem.”
Scrolling also puts the neck in a low position, making the head heavier, which changes your posture “from up to down,” McDowell says. “That can be a problem if you are someone who suffers from neck, back or shoulder pain.”
No. 2: Wearing the wrong shoes
McDowell recommends wearing the right shoe designed specifically for walking to support the feet, promote healthy alignment and protect muscle health.
The shoe should be “shaped like the foot” so that the toes have room to spread inside the wide toe box, he said.
Having space between each toe activates more muscles in the foot and creates a “healthier gait,” according to experts.
More than 60% of adults wear the wrong shoe size, according to McDowell, and sizing can vary greatly between brands and manufacturers. We recommend having it measured by a professional to ensure a perfect fit.
No. 3: Not balancing your schedule
Walking engages important muscles that support stability and mobility, including the glutes, which help propel the body forward with each step.
But walking shouldn’t be your only form of exercise, experts say. Incorporating strength training and other types of movement can help prevent overuse injuries, improve balance and build overall fitness.
“A lot of health includes drinking enough water, eating healthy and getting enough sleep – and walking can be added to other activities,” she said.
Pairing walking with activities like weightlifting, pickleball, dancing or CrossFit can help create a healthy fitness routine, according to McDowell, and it’s all part of building a strong “health stack.”
“A lot of health involves drinking [enough] water, healthy food, enough sleep – and walking can be added to other activities,” she said.
No. 4: Not considering the speed of travel
The pace at which we walk may tell us more about our health than we think.
Walking speed is the sixth most important sign of health, according to McDowell. These clinical measurements include blood pressure, heart rate and body temperature.
If your walking speed starts to slow down, this may be a sign of underlying health conditions seven years in advance.
While most people walk at about 90 to 100 steps per minute, which translates to about three miles per hour, McDowell suggested increasing your speed to reap the “maximal benefits.”
This may mean taking a brisk walk of about 120 to 130 steps per minute, or three and a half to four miles per hour.
“That can be a place where you get the most benefit, including calories burned, if you’re on a weight loss journey,” she said.
No. 5: Immutability
McDowell stressed the importance of staying consistent with your travel routine.
A daily walk will have greater benefits than walking once or twice a week. The expert likens walking to basic hygiene, like brushing your teeth.
“Everyone is at different points in their walking journey,” she said. “Don’t set yourself 10,000 steps a day. That’s a marketing myth … Go ahead and find a step count that works for you, maybe between 5,500 and 7,500.”
Efficiency is everything
McDowell summarizes that every trip should be efficient.
“If you are a person who knows how to walk well, you are kind, you don’t waste your energy, you walk in balance regardless of your height, your weight or your age,” he said.
With the health movement stressing the importance of just walking, McDowell noted that walking is “a key activity” in this push.
“People are realizing that these gentle, consistent activities can provide huge benefits to our physical and mental health,” she said.
“You don’t have to go and crush it in the gym. You don’t have to sweat it out… It’s something you can do for a long time throughout the day, ‘small meals’ that include, or you can go for a long walk depending on what time you have.”
Travel can also be a social experience with friends and loved ones, notes McDowell. This is especially important for older people who can benefit from combined physical activity and social interaction.
“Walking with an elderly person can help fight loneliness,” she said. “It can also help improve balance and reaction time, and reduce the risk of falling.”
