Do you make these mistakes while walking? Fix your bad walking habits

If you are walking to stay fit then you need to make sure your form is right and your shoes are comfortable, among other things. Check out the bad walking habits that you need to quit.
A woman engaged in power walking
Walking mistakes must be avoided for the best benefits. Image courtesy: Adobe Stock
Natalia Ningthoujam Updated: 19 Oct 2023, 12:42 pm IST
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Walking is a type of exercise that seems to be pretty easy. You don’t need to go to a gym or lift heavy weights or use any other equipment. Although it may seem straightforward, many people tend to make mistakes when walking. Bad walking habits can negatively impact your comfort, health and overall walking experience. So, before you tie up your laces and get ready to walk, find out the bad walking habits that you need to quit.

Walking mistakes and how to fix them

It might surprise you, but there are some walking errors that people frequently make.

Walking habits
Do away with bad walking habits. Image courtesy: Shutterstock

1. Improper footwear

Incorrect footwear can cause discomfort and even harm, says fitness expert Aminder Singh of Team Aminder. Make sure your shoes are well-fitting, comfortable and have enough front width for your toes to spread naturally. This way there will be less chances of you getting blisters and other foot-related problems.

2. Poor posture

Proper posture must always be maintained for effective walking. Maintain a straight posture and refrain from slouching. This encourages improved breathing, eases back tension, and improves balance in general.

3. Looking down

When walking, many people have a tendency to stare down at their feet or mobile devices, which can strain your neck and back and cause you to become less aware of your surroundings. Instead, keep your eyes straight ahead to keep your posture upright and your awareness of your surroundings.

4. Inadequate arm swing

A coordinated arm swing is part of good walking form. You should move your arms against your legs. This coordinated arm swing improves your walking efficiency while also assisting you in keeping your balance and rhythm.

5. Inadequate water intake

Even while performing a basic exercise like walking, being hydrated is important. If you get dehydrated, you can end up with weariness and cramping in the muscles. Carry a water bottle with you and sip from it frequently to maintain proper hydration.

Wearing comfortable clothes is also crucial to avoid chafing and overheating when walking.

Benefits of walking correctly

There are several advantages of walking properly and they might help to improve your entire health and well-being.

If you walk properly, you can enjoy many benefits. Image courtesy: Shutterstock

1.Injury prevention

Injury risk is considerably decreased while walking appropriately, the expert tells Health Shots. Your chances of tripping and falling are reduced when you walk correctly because your body is balanced and stable. This lowers the possibility of sprains, strains and other ailments brought on by poor walking form.


Keep an idea of your risk of weight-related issues.

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2. Joint preservation

When you walk correctly, you equally distribute the pressures across your joints, protecting them from needless strain. Your joints can be shielded from long-term deterioration, which can result in disorders like osteoarthritis, by avoiding excessive impact on them.

3. Ankle protection

Paying attention to your step and foot placement is an important part of walking effectively. This prevents your ankles from rolling or twisting, which can hurt and cause long-term problems. The risk of ankle injuries is considerably reduced by proper foot alignment and controlled movement.

4. Knee alignment

Your knees will be perfectly aligned with your feet and hips if you walk with the proper form. This alignment lessens the stress on your knee joints and lowers your risk of patellofemoral pain syndrome, which can be brought on by bad walking form, says Singh.

5. Lower back health

Walking with good posture decreases pressure on your lower back and supports the spine’s natural curve. This can help in dealing with current lower back problems and stop the emergence of new ones.

So, pick up good walking habits to gain benefits.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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