In the last few months, many of our usual practices and routines have changed, including our fitness regimens. When once we may have been on the elliptical or riding the stationary bike, we’ve turned to perhaps the oldest of all pastimes: walking! Walking is one of the few times we’re able to get outdoors these days, and has been a vital part of maintaining our physical as well as mental health.

Walking has excellent benefits such as improving cardiovascular health, toning the muscles of the lower body, and reducing the risk of heart disease, not to mention the benefits that come from simply moving the body regularly which include increased immune function and mood. But like any activity, walking can lead to injury if not done properly. Here’s some things to keep in mind during your walks:

Getting Started

• Move your arms freely, in coordination with the opposite leg

• Keep your head up, looking forward to build strong neck muscles and counteract habitual forward head posture.

• Expect some soreness in your thighs and calves the first week or two after you begin walking, but if you experience more than soreness, consult your doctor or chiropractor.

• For more cardiovascular benefits walk briskly

• Stay hydrated! You should drink half of your body weight in ounces every day. For example, if you weigh 150 pounds, drink 75 ounces of water daily.

Walking Surfaces

• Some surfaces are easier on your musculoskeletal system than others. Grass offers more cushioning than concrete or asphalt, but watch out for hidden dips or holes! When walking on concrete or asphalt be sure to select highly cushioned shoes.

• If you’re walking on slanted terrain like hills, alternate days you walk slants and days you walk on flat surfaces to help keep your spine symmetrical.

Shoes

• Improperly fitting shoes can be not only painful, but can lead to detrimental movement patterns that cause father-reaching issues. Take the extra time to find a pair of shoes that fits perfectly!

• The balls of your feet should rest exactly at the point where the toe-end of the shoe bends during walking.

• Walking shoes should have plenty of cushioning in the soles to absorb impact

• Shop for shoes at the end of the day or after a workout when your feet are largest to ensure the shoes you choose will accommodate your feet at every point. Wear the type of socks you normally wear for a workout, and wear the shoes for at least 10 minutes around the store before deciding to buy!

• Optimal replacement time for walking shoes is between 300 and 500 miles. Keeping track of your walking distance on a daily basis will not only contribute to your sense of accomplishment, but will help you keep track of when to get new shoes.

Pain and Injury

If you’re experiencing pain while walking, talk to your doctor, chiropractor, or physical therapist to determine the root cause and customize a wellness plan that’s right for you.