How To Walk Better – Common Mistakes To Avoid

“Walking” should be a walk in the park. But it rarely is!

There are many ways to do something wrong, as the saying goes, but only a few ways to get it right. The same applies to walking.

Physiotherapists around the world suggest walking as a simple way to maintain your health. No matter what your age, gender or health condition may be – you should try walking. Regular walking can help combat various problems like Heart Disease, Obesity, Joint Pain and Diabetes. Thus, it is no surprise that many people take part in “morning walks”. Many people try to walk for at least a few minutes every day, thinking that they are doing good to their bodies. Walking seems so simple that even a child can do it! But is it really so?

Walking is not so simple

It is entirely possible to walk the wrong way. Even people who have been taking walks for several years can make these mistakes, while being totally unaware of the damage they are doing. Moreover, if you want to take up walking as a form of daily exercise, then you need to be aware of these bad habits. Early awareness and prudence will help you develop the perfect walking technique, thus allowing you to take full advantage of its therapeutic power. 

Mistakes people make while walking

1. Avoiding warm-up: You would think that walking is itself a warm-up exercise. However, it is not really the case. Trying to walk without proper warm-up can put strain on your bones, muscles and ligaments. This is especially a problem for those who are advanced age-groups. So, remember to do some stretching exercises before stepping out to limber up your body.  

2. Taking long strides: This problem is commonly seen among people who have started walking recently. They think that having longer strides means burning more calories. Actually, taking unnecessarily long strides put strain on the entire leg and the groin, thus increasing the risk of painful muscle cramp. Instead, take short comfortable steps and try to enjoy the occasion.  

3. Wearing improper shoes: You may have seen people walking while wearing slippers or sandals. While it may feel nice, wearing improper shoes can increase the risk of injury, particularly ankle sprain. So make sure you wear a proper sports shoe which gives adequate support to your feet. The shoes need not be expensive, but make sure that they are comfortable and well-built. 

4. Putting on the wrong clothes: Always remember to wear clothes which allow the sweat to evaporate. Cotton clothes allow your skin to breathe and help you cool off easily. Wear bright clothes while walking on the road so that passer-bys and vehicles can avoid you easily. 

5. Stepping on flat feet: Many people slap the bottom of their feet on the ground while walking. This can lead to pain in the shins, sole and heels. While walking, roll on through the heel to the toe. This will make walking more comfortable and greatly reduce strain on the feet.

6. Swinging your arms too much: While this is not a common issue, just keep in mind to match the rhythm of your walk with your arm. So don’t keep your arms stiff by your side (like a robot) or swing them unnecessarily (like in a military parade). Just relax and let your body do what comes naturally.   
    
7. Having the improper posture: While walking, try to watch yourself every 20 minutes. If you feel that you are slouching forward, then correct yourself. After a week, proper posture will come automatically and you can keep back pain, neck pain and shoulder pain at bay. 

8. Walking without a fixed duration: This is a mistake that many beginners make: they feel that walking for a fixed duration is needlessly restrictive. This means that they might end up walking too much or too little. Before stepping out, set an alarm on your watch or phone. This will help avoid over-straining yourself. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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