A physical therapist reveals 5 walking mistakes that are hurting your health goals
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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 “Go,” 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.
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“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 skeletal muscles, your mental health, your hormones – so it has incredible potential to help you optimize your performance.”
“Walk,” co-authored by physical therapist Milica McDowell, explores how walking can improve longevity, mobility, mental well-being and overall fitness. (Photos by Amelia Anne; Hachette Book Group/Alexander Ryabintsev)
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.
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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’re less aware of your surroundings and more vulnerable to accidents.
Walking while scrolling is dangerous to public health, says an expert. (Stock)
“You can go into a ditch. You can get hit by a car. You can trip. You can hit someone,” he said. “Walking and scrolling is actually a public health problem.”
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Scrolling also puts the neck in a downward position, making the head heavier, which changes your posture “from up to down,” McDowell says. “That can be a problem if you’re 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.
A walking shoe should be “shaped like a foot” so that the toes have room to spread inside the wide toe box, the expert says. (Stock)
Having space between each toe activates more muscles in the foot and creates a “healthier gait,” according to experts.
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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 comprehensive fitness regimen will enhance the health benefits of walking, says an expert. (Stock)
“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 balanced 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.
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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.
A slow gait may be an early warning sign of an underlying health condition. (Stock)
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.
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“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.
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“Everyone is at different points in their walking journey,” she said. “Don’t set yourself a 10,000 step a day goal. That’s a marketing myth … Go ahead and find the number of steps that works best 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 can walk well, you are kind, you don’t waste energy, you walk evenly regardless of your height, your weight or your age,” he said.
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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.
McDowell recommends traveling with a friend for an added social benefit. (Stock)
“You don’t have to go and crush it in the gym. You don’t have to break a sweat… It’s something you can do for long periods of time throughout the day, small ‘easy meals’ that include, or you can go on long walks depending on what time you have.”
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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.”
