Walking is one of the healthiest and most accessible activities You can do. Proper Walking helps control blood sugar, maintains heart health and even increases life expectancy. The results of a study show that Walking three times a week can significantly reduce the risk of dementia. In addition, Walking is completely free and does not require a club.
To get the most out of a proper walk, there are a few important things to keep in mind when walking. Here are 16 Common Mistakes You may make while hiking from BingMag Meg. Join us.
Mistakes while Walking and how to walk properly
If You want to walk without injury and enjoy its benefits, avoid the following mistakes:
1. Taking long steps
When You want to walk faster, You naturally increase the length of your steps. This is not only wrong, but also causes foot injury. All your Walking power is related to your legs and hind legs. If You want to walk faster, try to take faster and shorter steps.
2. Wearing inappropriate shoes
You know that high heels are not a good choice for walking. Tennis and basketball shoes also cause a lot of problems for walking. The stiffness of these shoes helps to move quickly, but prevents the flexibility of the heel and toes that are needed for walking. Improper footwear can cause swelling of the soles of the feet, muscle strain, and knee problems.
Wearing hiking boots can help You walk properly. For walking, use light shoes with suitable heels that are well penetrated and waterproof. You Should also change your shoes after every 500 miles (804 km) of walking. Because its flexibility decreases over time.
3. Improper shoe size
The shoes You wear for Walking Should be exactly the size of your foot. Loose shoes can not Take good care of your feet, and tight shoes can cause wear and tear and lead to calluses or corns.
Your shoes Should be in a way that You feel completely comfortable in; That is, it is spacious enough for You to move your toes easily, but it Should not be large and wide enough for your foot to slip in.
Your feet become swollen when You walk constantly. So if your Walking time is more than 30 minutes, the hiking boots Should be slightly larger than the sneakers. It is best to buy shoes in the afternoon when your feet are slightly swollen to get a good idea of the actual size of your feet.
Do not use your arms
If You keep your arms close to your body while Walking or move them up and down without bending, You are Walking incorrectly. It is necessary to move the arms while Walking to maintain the balance of the legs. But if You keep your arms straight and close to your body, they act like a pendulum, slowing You down. You can increase the strength and speed of Walking by using your arms more effectively and bending them while walking.
If You keep your arms straight down next to your body while walking, You may find that Your hands become slightly swollen while walking, especially in hot weather. Then bend your arms 90 degrees and move them naturally against the back and forth movement. That is, if the left foot is forward, move the right arm forward.
5. Excessive arm movement
You may use your arms when walking, but do it wrong. For example, do not bend your arms or raise them too high. To solve this problem, keep your elbows close to your body and do not raise your arms above your chest.
6. Walking on Repetitive Routes
If You walk on a repetitive route every day, You may get tired after a while Get lost and lose interest in it. So change your hiking routine regularly to stay attractive. This not only improves your mood and motivation, but also provides the conditions for your muscles and joints to change. Look for routes that have ups and downs. Proper Walking on these paths increases the intensity of physical activity and strengthens the leg muscles.
7. Do not adjust headphone volume
You may want to listen to music or podcasts while walking. But if the music is too loud, it is dangerous. If You are used to hearing music while Walking and can not leave it, look for headphones that can hear the sounds of your surroundings. Also, turn down the volume of the music enough to be able to do what You want Hear what is happening around you, such as the sound of buses, car horns, dogs, and ambulance sirens.
Staring at your mobile screen
If You stare at your mobile while walking, You may get in trouble. You may be distracted and subconsciously divert to traffic and cars. Statistics show that since 2004, pedestrian injuries have more than doubled and most pedestrians (60%) have been distracted by cell phone use or other items. If You must use your mobile phone, first stop, get out of the way and do your job. Then start Walking again.
9. Wearing inappropriate clothing
Wearing very tight and heavy clothing can make Walking uncomfortable for you. The clothes You wear for Walking Should be comfortable and loose enough so that You can move easily and not get wet from sweat or moisture. When the weather warms up, You can take off your outerwear and put it on again as the weather cools down. use. Even in winter and cloudy days, do not forget to wear hats, sunglasses and sunscreen to protect You from the sun.
10. It is important not to count the number of steps
count the number of steps and calculate the distance traveled or the length of the walk. By doing this, You can find out if You are achieving your sports goals or not. You will also be more motivated to walk. In one study, people who counted their steps achieved 27 percent more results than those who did not. You can install the right apps on your phone to count the number of steps, or use a low-cost device called a pedometer to count the number of steps.
11. Keeping your cell phone out of reach
Gaining access to your cell phone is an advantage until You are distracted. So do not leave your mobile phone at home. If You get lost, You can use it to find a map or call someone in an emergency. Mobile phone is a useful tool for tracking distance and location. Just remember to charge it before You go.
12. Prolapse and curvature of your posture
Your posture may be bent due to sitting at a computer for a long time. But to have a proper walk, You Should not walk with this body posture. Proper Walking posture prevents injury and helps You walk faster and for longer. To walk properly, keep your spine as if pulling a string over your head. Your eyes Should be forward and your shoulders down, back and relaxed.
If You like to walk in the evening or early morning in the dark, wear light-colored clothing and light-reflecting fabrics for drivers and others to see. You can also use a flashlight to see your surroundings and make yourself more visible. Shining light on different parts of the body, such as the arms and legs, helps others become more aware of your existence.
Drinking inappropriate beverages or not drinking liquids
If You drink while walking, You will get a lot of sugar and calories . But what effect do sports drinks have on the body? If You are just going for a regular walk, You probably do not need extra electrolytes and the best way to stay hydrated and hydrated is to drink water.
Some people before, during and after a walk They do not drink enough water. Drinking water during the day keeps the body hydrated. Drink a large glass (500 ml) of water two hours before walking, and check your thirst every 15 minutes while walking, and drink water if necessary. You will also need a glass of water after the walk.
Use a sports drink containing electrolytes for more than two hours of walking. Avoid caffeinated beverages before walking. Because these drinks cause fluid loss and increase thirst.
15. Excessive exercise
If the only exercise You do is walking, You will lose your enthusiasm after a while and feel tired, irritable and in pain. Excessive exercise may be the cause of all of these problems.
Rest at least one day a week, and if You have a long or hard workout one day, do easier physical activity the next. This helps the body repair itself, build muscle and blood vessels, and re-store energy. Adequate sleep can also help You enjoy the full benefits of exercise.
Try other exercises besides walking, such as cycling. Walking involves the muscles in the back of your legs. Therefore, it is better to strengthen the quadriceps muscles of exercises such as cycling, squats and lunges. Do it. If You can not spend a day without exercise, try yoga or weight lifting instead of walking.
Do not do stretching exercises after Walking
Gently stretch, especially the legs. This will help You to be more flexible. However, do not overdo it. Hold each stretch for 10 to 20 seconds and use a chair or wall to help balance yourself.
Proper Walking can improve your health and fitness. To bring. Instead, Walking incorrectly wastes your efforts or even causes injury. You must have seen many people who think that Walking is the best way, when this type of Walking is of no use to them. If You want to get the most out of walking, keep in mind the points we made in this article.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: webmd, verywellfit