{"id":133221,"date":"2026-05-24T09:00:37","date_gmt":"2026-05-24T13:00:37","guid":{"rendered":"https:\/\/cablemanpro.com\/wallstreetpr\/5-common-walking-mistakes-that-could-hurt-your-progress-according-to-an-expert-133221"},"modified":"2026-05-24T09:00:37","modified_gmt":"2026-05-24T13:00:37","slug":"5-common-walking-mistakes-that-could-hurt-your-progress-according-to-an-expert","status":"publish","type":"post","link":"https:\/\/cablemanpro.com\/wallstreetpr\/5-common-walking-mistakes-that-could-hurt-your-progress-according-to-an-expert-133221","title":{"rendered":"5 common walking mistakes that could hurt your progress, according to an expert"},"content":{"rendered":"
\n

Walking is a great way to get the body moving and clear the mind \u2014 but if you’re doing it wrong, it may do more harm than good.<\/p>\n

That’s according to Dr. Milica McDowell, author of the new book “Walk,” a guide to getting the most out of walking.<\/p>\n

The Montana-based doctor of physical therapy<\/a>, who specializes in lower extremity and orthopedics, shared in an interview with Fox News Digital how powerful walking can be.<\/p>\n

WALKING STYLE COULD BE KEY TO LONGEVITY AND INJURY COMEBACKS, ACCORDING TO EXPERTS<\/strong><\/a><\/p>\n

“Walking has incredible health benefits for your wellness<\/a> today and your longevity tomorrow,” she said. “And it’s something that’s at an all-time low since the pandemic.”<\/p>\n

“Walking improves every system in your body \u2013 gut, musculoskeletal, mental health<\/a>, your hormones \u2013 and so it has an incredible power to help optimize how you’re doing.”<\/p>\n

McDowell added that walking is a “phenomenal way” to support a weight-loss journey<\/a>, as it\u2019s low-impact and low-intensity. It can also boost creativity and reduce stress.<\/p>\n

JUST 5 MINUTES OF EXERCISE COULD REDUCE HIGH BLOOD PRESSURE, STUDY FINDS<\/strong><\/a><\/p>\n

While the health benefits<\/a> of walking are evident, McDowell warned of some mistakes that could reverse progress.<\/p>\n

Escaping our phones can sometimes feel impossible, but if there\u2019s ever a time to be on do-not-disturb, it\u2019s during a walk, according to McDowell.<\/p>\n

Walking while scrolling is “really dangerous,” she cautioned, as you’re less aware of your surroundings and more susceptible to accidents.<\/p>\n

“You could step in a pothole. You could get hit by a car. You could trip over something. You could bump into someone,” she said. “Walking and scrolling is actually a bit of a public health<\/a> crisis.”<\/p>\n

SIMPLE DAILY ACTIVITY COULD REDUCE RISK OF LOWER BACK PAIN, STUDY FINDS<\/strong><\/a><\/p>\n

Scrolling also puts the neck in a downward position, making the head heavier, which changes your posture “from the top down,” McDowell said. “That can be a problem if you’re someone who struggles with neck pain, back pain<\/a> or shoulder pain.”<\/p>\n

McDowell recommends wearing a proper shoe designed specifically for walking to support the feet, promote healthy alignment and protect musculoskeletal health<\/a>.<\/p>\n

The shoe should be “shaped like a foot” so that the toes have room to spread within a wide toe box, she said.<\/p>\n

Having space between each toe activates more muscles in the foot and creates a “more healthy walking gait,” according to the expert.<\/p>\n

SIMPLE JAPANESE FITNESS TREND COULD ADD 7 YEARS TO LIFE EXPECTANCY, EXPERTS SAY<\/strong><\/a><\/p>\n

More than 60% of adults wear the wrong shoe size, according to McDowell, and sizing can vary significantly between brands and manufacturers. She recommends getting measured by a professional to ensure the optimal fit.<\/p>\n

Walking engages important muscles that support stability and mobility, including the glutes, which help propel the body forward with each step.<\/p>\n

But walking shouldn\u2019t be your only form of exercise, experts say. Incorporating strength training and other forms of movement can help prevent overuse injuries, improve balance and build overall fitness.<\/p>\n

“A health stack includes drinking enough water, having healthy nutrition and sleeping adequately<\/a> \u2014 and walking can be added to the other activities,” she said.<\/p>\n

Pairing walking with activities like weightlifting, pickleball, dancing or CrossFit can help create a more balanced fitness routine, according to McDowell, and are all part of building a strong “health stack.”<\/p>\n

“A health stack includes drinking [enough] water, having healthy nutrition<\/a>, sleeping adequately \u2014 and walking can be added to the other activities,” she said.<\/p>\n

The speed at which we walk may tell us more about our health than we think.<\/p>\n

ALZHEIMER\u2019S DECLINE COULD SLOW DRAMATICALLY WITH ONE SIMPLE DAILY HABIT, STUDY FINDS<\/strong><\/a><\/p>\n

Walking speed is the sixth vital sign of health, according to McDowell. These clinical measurements also include blood pressure<\/a>, heart rate and body temperature.<\/p>\n

If your walking speed begins to decline, this could be a marker of underlying health conditions up to seven years before they occur.<\/p>\n

While most people walk at about 90 to 100 steps per minute, translating to about three miles per hour, McDowell suggested increasing your speed to reap “higher level benefits.”<\/p>\n

This might mean taking a brisk walk at about 120 to 130 steps per minute, or three and a half to four miles an hour.<\/p>\n

CLICK HERE FOR MORE HEALTH STORIES<\/strong><\/a><\/p>\n

“That can be a place where you get higher level payoff, including more calories burned, if you’re on a weight-loss journey<\/a>,” she said.<\/p>\n

McDowell emphasized the importance of staying consistent with your walking routine.\u00a0<\/p>\n

A daily walk will have bigger payoffs than only walking once or twice a week. The expert likened walking to basic hygiene, such as brushing your teeth.<\/p>\n

“Everyone is at different places on their walking journey<\/a>,” she said. “Don’t set the 10,000 steps per day benchmark. That is a marketing myth … Go ahead and find a step count that works well for you, maybe between 5,500 and 7,500.”<\/p>\n

McDowell summed up that each walk should be efficient.<\/p>\n

“If you are an efficient walker, you are graceful, you are not wasting energy, you are walking balanced no matter your height, your weight or your age,” she said.<\/p>\n

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/strong><\/a><\/p>\n

As the wellness movement has emphasized the importance of just moving, McDowell commented that walking is a “pinnacle activity” in this push.<\/p>\n

“People are recognizing that these softer, more consistent activities can provide a lot of benefit for our physical and mental health<\/a>,” she said.<\/p>\n

“You don’t have to go and crush yourself in the gym<\/a>. You don’t have to be dripping sweat … It’s something you can do for periods of time throughout the day, little \u2018snacks\u2019 that all add up, or you can take longer walks depending on what time is available to you.”<\/p>\n

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ<\/strong><\/a><\/p>\n

Walking can also be a positive social experience done with friends and loved ones, McDowell noted. This is particularly important for seniors<\/a> who can benefit from the combined physical activity and social interaction.<\/p>\n

“Walking with an older adult<\/a> can help combat loneliness,” she said. “It can also help improve balance and reaction time, and reduce fall risk.”<\/p>\n<\/div>\n

Source – https:\/\/www.foxnews.com\/health\/5-common-walking-mistakes-could-hurt-progress-according-expert <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Walking is a great way to get the body moving and clear the mind \u2014 but if you’re doing it wrong, it may do more […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"twitter_2902945987_2902945987":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[16563],"tags":[],"stock_ticker":[],"class_list":["post-133221","post","type-post","status-publish","format-standard","hentry","category-market-news","entry"],"acf":[],"yoast_head":"\n5 common walking mistakes that could hurt your progress, according to an expert - Wall Street PR<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cablemanpro.com\/wallstreetpr\/5-common-walking-mistakes-that-could-hurt-your-progress-according-to-an-expert-133221\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 common walking mistakes that could hurt your progress, according to an expert - 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