common mistakes of walking exercise

Over the years, scientific advancement has led the way to the discovery of the exact health benefits that each exercise workouts possesses. This has allowed health professionals to categorize each exercise as an effective weight loss strategy or an advocate of building muscle mass.

Based on these findings, newer and better fitness schedules are formulated to cater to specific target audiences to help them achieve their objectives within a shorter period. One of the exercises that have benefited from this advancement is walking routines.

In the past, most people do not place much emphasis on walking as they prefer to jogging, running or other more strenuous physical activities. However, scientists have discovered that walking routines contain hidden benefits that not only helps to tone the muscles but can also aid in weight loss.

This breakthrough revelation has led to a sharp increase in the number of people incorporating walking exercises into their daily rituals. Walking exercises are especially popular amongst the elderly and obese population given the heightened vulnerability of their body.

Mistakes During Walking Exercises

As simple as walking exercises can be, it does contain certain pitfalls that can derail the health benefits that it supposedly provides. Most of these mistakes are carried out subconsciously but can be easily corrected once it has been pointed out. Listed below are 5 of the most common mistakes that people engage in walking exercises.

1.  Inadequate Fitness Gear

The first fitness gear that is required for walking is a pair of adequate running shoes. It should be lightweight and offers a flexible sole to accommodate for the freedom of motion. The sole must also offer sufficient support to help absorb the impact that comes along with each additional step. This is vital towards maintaining healthy knee and ankle joints.

The right size of shoes must also be worn as shoes that are too tight lack comfort and places unnecessary stress on the feet. It also restricts blood circulation to the feet and can cause excruciating pain and cramps. Other than a suitable pair of running shoes, the appropriate attire also plays a part towards achieving an effective workout.


Many fitness brands have introduced their range of sporting gear that can help maintain the body temperature within a specific range. This is highly beneficial during walking exercises as it helps the body to stay warm but at the same time allow an adequate amount of perspiration to evaporate from the body.

2.  Over Striding

One of the most common mistakes in walking is over striding. People have the perception that walking faster with bigger strides will help to burn more fats and build more muscles. However, they neglect to consider that over striding puts the body in an incorrect posture and can increase the risk of sustaining an injury. Health professionals recommend that smaller and quicker steps can help to achieve a more effective workout instead.

3.  Lack Of Concentration

Walking exercises have a similar characteristic as yoga. It can help to strengthen the bond between the mind and the body. Most people are unaware of this benefit and tend to let their minds wander while taking a walk around the park or neighborhood.

Rather than walking around with an empty mind, there are a few points that should be taken note of. For instance, always be aware of the breathing technique. It is an essential element of walking exercises that people tend to neglect.

Lack Of Concentration

A good example is to take two steps after each inhale and four steps after each exhale. This helps to regulate the exercise and ensure that the body can keep in tune with the heart rate and breathing pace.

4.  Incorrect Posture

Walking exercises utilize the whole body to help provide an effective workout. Although the legs are constantly in motion, it is important to maintain a good upper body posture as well.

First of all, the head should always be in an upright position, looking straight ahead. Most people tend to let their heads drop and stare at their feet. This places undue pressure on the shoulders and neck which can lead to muscle aches. In addition, always looking ahead helps to spot early signs of obstacles and any potential dangers that should be avoided.

Another common mistake that people do not realize is they allow their body to lean excessively either forward or backward. The correct posture is to keep the back straight with shoulders relaxed and the chin parallel to the ground. Walking with a lean to either side puts unnecessary stress on the back muscles that can cause long-term injuries if not corrected swiftly.

5.  Drink Up!

The importance of adequate hydration cannot be underestimated. On a daily basis, health experts recommend a minimum intake of at least 8 glasses of water. When participating in additional physical activities such as walking, the body requires more water content to maintain its internal functions and some of it are lost through perspiration as well.

Drink Up!

It is always a good habit to walk with a bottle in hand and load up on water during walking intervals. Not only does this help to provide the body keep up with the exercise, it also minimizes the risk of muscle aches and cramps.


The prevalence of walking exercises in weight loss news articles has captivated many people due to the ease of implementation and the wide range of hidden benefits that it offers. Along with the advantages of participating in walking routines, there are several pitfalls that stand in the way of an effective workout.

Common mistakes include inadequate fitness gears, incorrect posture and the lack of regular hydration. While many people subconsciously engage in these habits, they should be warned that they are exposing themselves to muscle aches or cramps, and can lead to long term injuries that further derail their objective of achieving a healthier lifestyle.