Walking is a great activity available for everyone. It counteracts stress, reduces weight, fights obesity, improves blood sugar and hypertension in addition to many other benefits for physical and mental health. But there are some mistakes we might commit when practicing walking. Following are some of them:

Beware Fit

The shoes should fit properly. Loose shoes will not provide you any support while too tight shoes will rub you and cause callosities. Check them in the store before buying–they should feel comfortable, they should be wide enough to wiggle your toes easily but fitting enough to prevent your foot from sliding around. In the afternoon the feet are mildly swollen, and this is the good time to get sense of the true size of your feet.

Select Shoes

The shoes should be flat, comfortable, and well-padded. High heels are not good for walking and tennis and basketball shoes are also not the best. The stiffness of this type of shoes is good for sudden sideways movements but not good for heel-to-toe flexibility which is important for walking. A well-padded-heel shoe that is light, water-proof and breathable is the best choice for walking. Look for a walk-specific model or for a running shoe

Screen

Your eyes are your radar and guide. Watching your screen while waling can lead to trouble. You might trip, you could slip into traffic, and you can sustain injuries. If you have to look to your screen, then stand aside and finish what you want to do before resuming your walk.

Same route

It maybe helpful to change your route regularly to avoid loss of interest in walking.

This is good for your drive and affect and a change for your muscles and joints.

Add uphill climbs to your routes since these will strengthen your muscles even more.

Wear properly

Take care of what your wear for walking. Generally, clothes should not be tight. They should be loose, comfortable, and breathable. They should allow your free movement. You can remove upper layers when get hot and put them back when you feel cold. Take account of the rain. Don’t forget sunglasses , sun screens and hats on sunny days

Tuning in

It is safer to keep your auditory canals free from obstacles. Listening to music or podcasts while walking could prevent you from hearing a speeding bus, a honking car or a police siren. If you have to listen use headphones that still allow you to hear sounds from the environment and keep the volume adequately low.

Keep track

Counting the distance you walked is important for you to know whether you meet your walking goals. It also could function as a reinforcement factor and increase your motivations. Counting can be done by an app on your mobile phone or you can buy a pedometer if you prefer so

Dog

If you have a dog don’t leave it at home. Research shows that people who have dogs and walk them regularly are more likely to hit or even exceeds their daily goals. Your dog will be thrilled to join you and that excitement will be positive on your results

Visibility

Make yourself visible to drivers and others. Use bright colors and reflective fabrics for this purpose especially if you walk in the evening or early morning. You may take a light with you for dark spots to see and be seen. When the light is on a moving part of your body like arms you are easier seen by others.

Slumping

Don’t slumped down. You may already have a hunched posture due to your working on the computer all day, so make walking an opportunity to correct it. The right posture means faster walking, longer distance, and no injuries. Elevate up your spine and straighten up. Direct your eyes forward and relax your shoulders. Swing your arms naturally and step feet lightly from heel to toe.

Phone

Taking your phone is a benefit as long as you are not allowing it to distract you. It will help you using a map, finding your way, calling in case of emergency and many other things. You can also use it to track and record your steps and know you location. But these cannot be obtained from a dead phone so don’t forget it to check battery level before going out

Drinks

Drinks can load you with more calories and others can give you unnecessary extra electrolytes. The best drink to keep yourself hydrated is water.

Stretching

After you are done, stretch your muscles. Take special care of your calf muscles. A gentle stretch will be enough, don’t overdo it. Maintain each stretch for about 10 seconds. Use a chair or a wall to maintain balance