Good Lifestyle

Walking is accompanied by many advantages of more intense aerobic activities, without the additional risk of tension or major injury. In fact, recent research on the Benefits of walking It seems almost too good to be true. Several studies have determined that the daily walk can help reduce your risk of heart disease, type 2 diabetes, cancer and other chronic diseases. Although the more it is better, just 4,000 steps per day can reduce your risk of dying of any cause, says that a 2023 Study published in the European Preventive Cardiology Journal .

However, this does not mean that you should not take certain precautions if you plan to walk from your health and well-being routine. Experts say that there are some common mistakes that people are making during the physical form that can cause chronic pain or acute injuries. Ready to do things right? These are the seven walking errors you make and how to fix them.

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You probably don't think about your arms when you walk, but experts say that moving your arms in the wrong direction can have a considerable impact on your balance, your posture, etc. AE0FCC31AE342FD3A1346EBB1F342FCB

"Your arms are essential to propel you forward while walking. If your timing is off or if you don't use your arms at all, it can slow you down and make you less effective," said Marshall Weber , CPT, a personal coach and owner of gymnasium at Jack City Fitness .

To do things correctly, swing your arms gently and naturally, by extending an arm in coordination with the opposite side leg, then changing at each stage.

If you walk on uneven terrain, some research suggest that this can help your balance and postural control to look at where you are walking.

However, taking a wider habit of looking at the floor or your phone can create tensions in the cervical and thoracic column, ultimately causing back pain and neck pain and fixing a precedent of poor walking posture.

"It is essential to have a good posture while you walk to help you breathe easier and more efficiently," said Weber Better life . "You should try to look in front of you about 15 feet in front while you walk and keep the chin."

Joyce Shulman , founder of Jetti Fitness and the author of Why walk? , should that many people fail to define and maintain good posture when they walk, especially when they try to increase their speed and intensity.

"When we walk, our hips must be aligned on our feet, our shoulders must be aligned on our hips, and our ears must be aligned on our shoulders. We must avoid affections forward, constantly looking at our feet, or, 'Converse, arising her back, "she notes.

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Walking is the most beneficial when it is part of your regular routine. This is why it is so important not to do it too early and burn yourself for the next time.

"When starting a new exercise routine, gradually increasing the distance and intensity is significant," said James Rodgers , an elite runner who Sharing training councils . For example, if you have never walked by increasing two miles in the past, do not try to walk immediately at 10 miles.

"It is preferable to gradually accumulate with progression, because it will be better for your physical and more pleasant health overall. As always, if you start a new routine, it may be useful to check with a doctor or a health professional ", Rodgers adds.

Rare —Aut additional weight in a backpack while walking over long distances - can be an excellent way to increase the intensity and advantages of your step. However, if your backpack adapts badly, this can cause major pressure in many of your main muscle groups.

"If you plan to wear a backpack with drinks, snacks or an additional kit, it is important to ensure that the straps are properly installed and that the backpack is suitable on the back," explains Rodgers. "As you don't want to press yourself too far forward or back when you walk, it's worth going to a store to help you adapt correctly to the backpack."

Likewise, it is important to never escape a backpack on a shoulder or to carry a tote bag or a heavy handbag while walking longer. Weight imbalance can cause asymmetrical pain and tension on one side of your back and shoulder, which can cause long -term damage or discomfort.

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There are many possible ways to increase the intensity of your walks for a bigger advantage, to have weights, walk up, accelerate the pace or add intervals. However, Shulman says that in an effort to do so, many people make the mistake of "overdeter".

"The stride is the distance you cover when you take two steps (one with each foot)," said Shulman. When we surpass, we cannot land with our foot under our center, making too much steps and excessive the leg.

"Surprise can put more pressure on our back and inhibit our ability to maintain this very important posture and alignment.

Rodgers agrees that it is a common concern and adds that it can ultimately cause joint damage . He says that if your goal is to increase the intensity of your step, focus on increasing your cadence - or the number of measures taken per minute - instead.

There are certainly advantages to make longer walks, but Shulman says that if you only have 10 minutes to move, it can always do a lot of good.

"When people began to create a walking routine for the good of the physical form, they often say that if they do not have at least 20 or 30 minutes to walk, then" why bother? "But breaking your walks in smaller increments can be just as effective as a long walk for many health markers," says Shulman Better life . "If you only have 10 minutes, take a walk."

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There are certain things that you should always buy in person rather than on the internet. The shoes you intend to wear on long walks are a perfect example.

Rodgers says you should always try shoes and compare comfort between brands before buying a new pair of shoes. Look for good support from the vault, adequate cushioning and shock absorption.

"To avoid [injuries], find a hiking shoes This is suitable in the field on which you work and offers protection and comfort. Investing in appropriate shoes and equipment is much better than spending money on physiotherapy due to an injury caused by inappropriate shoes, "he shares.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. If you have health questions or concerns, always consult your health care provider directly.