5 most common walking mistakes and how to fix them

One of the easiest ways to maintain the shape of our body is to walk; it doesn't require any special equipment or a gym membership. The US Centre for Disease Control and Prevention says that adults should participate in at least 150 minutes of moderate-intensity aerobic activity per week for optimal health. This may be 30 minutes of walking per day for 5 days a week, or whatever works best for a person's schedule.

However, keep in mind that if done improperly, even this simple exercise may be less beneficial or even dangerous. These are some of the most frequent errors people make when walking, along with simple fixes.

Walking while distracted

Using your phone or watching videos while walking can compromise your posture, reduce awareness of your surroundings, and increase the risk of accidents. A study done in 2018 highlights how multitasking while walking impacts coordination and reduces the overall benefits of the activity. It suggests that smartphone use while walking can significantly decrease balance and changes a person's manner of walking which ultimately has negative effects on the body.

Fix: Commit to a distraction-free walk. Keep the phone tucked away and focus on the posture and environment to ensure safety and maximize benefits.

Wearing improper footwear

Blisters, foot soreness, and even chronic problems can result from wearing the incorrect shoes. Your joints may be strained if your shoes don't have enough arch support or cushioning to absorb impact. It is always recommended and various studies also say that investing in comfortable, supportive footwear tailored to your walking needs will eventually be fruitful to your health.

Fix: Choose shoes that fit well, provide adequate support, and suit your walking style.

Neglecting hydration

Walking, especially in warmer weather or for long durations, can lead to dehydration, which will of course in all cases impact the person's stamina and recovery. As per a study published, when the body lacks enough water, it struggles to maintain balance during challenges like illness, exercise, or exposure to extreme environments, which can negatively impact health and bodily functions. A lack of hydration diminishes blood flow and can make the walks feel more like a job that you definitely don't want to do any longer.


Fix: Drink water before and after your walks. You can always carry a reusable water bottle to stay hydrated.

Improper walking form

Dragging the feet or slouching while walking reduces efficiency and can lead to muscle strain or fatigue. Walking with poor form—such as leaning forward, not engaging your core, or failing to roll your feet properly—can also strain your back and knees.

Fix: Maintain an upright posture with shoulders relaxed and back. Keep your gaze forward, engage your core, and ensure a smooth heel-to-toe motion.

Ignoring posture

Your walking posture directly affects your joints and muscles. A fumbled pattern of walking can cause discomfort and limit the efficacy of your walk. Incorrect posture also raises the chance of developing persistent neck or lower back discomfort.


Fix: Maintain proper posture by standing tall, chest open, and arms naturally swinging at your sides.