Walking has become increasingly popular as the preferred exercise for many people. It is easy to do and doesn’t require any special equipment. The World Health Organization recommends adults aged 18-64 engage in moderate-intensity aerobic activities like brisk walking for 150-300 minutes weekly. However, improper walking, like over-exercising, can harm overall health and may not be suitable for everyone.
“Most people think about walking as an exercise which fits everybody. But I don’t recommend walking as an exercise for people with multiple chronic diseases such as obesity, osteoarthritis, or uncontrolled hypertension – they should only do medically approved exercise therapy,” says Dr. Laimonas Šiupšinskas, professor of Sports Medicine Department in the Lithuanian University of Health Sciences, and sports physiotherapist at Nordorthopaedics Clinic, a leading international orthopedic center in Lithuania.
“Trendy” walking habits can lead to injury
Walking incorrectly can negatively impact your health, even if you’re in good shape. The most common mistakes are poor posture, wrong shoes, looking down too much, improper foot placement, and excessive phone use.
Dr. Šiupšinskas disagrees with the growing popularity of walking barefoot, especially on artificial surfaces, warning about the possible damage it can cause to the bones and joints in the feet. “Walking barefoot is risky. Many of us have some issues with our feet, so those who want to walk barefoot should do it very gradually, starting from small distances and only doing it on natural surfaces,” he adds.
According to Dr. Šiupšinskas, walking on natural surfaces may be dangerous as well. Walking in nature is less physically demanding than walking on a treadmill at the gym due to the beneficial effect of natural terrain. However, he warns that walking on grassy paths, through forests, or over hills can increase the risk of slipping or twisting an ankle.
Handling ongoing diseases
People with chronic illnesses should consider Nordic walking, as it can help strengthen the heart and muscles while reducing strain on the joints. Dr. Šiupšinskas says that this type of walking can alleviate about 30% of the body weight from the joints.
However, he emphasizes the importance of ensuring that individuals with chronic illnesses have optimal cardiovascular, respiratory, musculoskeletal, and nervous system health before gradually increasing their walking distances.
“If you have any chronic disease, make sure to check your health with your GP before actively walking again,” sports physiotherapist adds.
Tips for active walkers
Dr. Šiupšinskas mentions that when walking, we should consider our physical abilities like posture, leg position, gaze, and walking speed. It is also crucial to limit the use of smartphones while walking. One experiment has shown that constantly looking at our phones while walking increases the amount of cortisol in our blood, leading to stress.
Moreover, it is crucial to select appropriate shoes for long walks. Despite being obvious, a study in the Journal of Foot and Ankle Research reveals that over 60% of individuals wear shoes that are too small. Proper footwear is essential for those who enjoy walking and staying active.
In general, Dr. Šiupšinskas certainly does not deny the benefits of walking and encourages to do it more often, especially for desk job workers. “Don’t stop walking, but don’t forget that with age you have to add muscle strengthening exercises 3 times a week to keep your muscles strong and fit,” he adds.
