Walking 10,000 steps a day but seeing no results? Harvard study reveals 5 bad habits that cancel out the benefits

Walking is often considered the simplest and safest form of exercise. But while it may seem effortless, the way you walk can have a direct impact on your health. Small mistakes, often made unconsciously, can undo the benefits and even cause harm. Here are five walking errors you should avoid to make the most of your daily steps.

Poor posture can create bigger problems

Walking is not just about moving your legs; your whole body needs to stay aligned. Many people tend to look down at their phones while walking, which leads to slouching. This posture puts unnecessary strain on the neck and spinal cord, making you feel more tired than you should.

A Harvard study highlights how poor posture doesn’t just affect physical health but also influences mood and sleep quality. The key is to keep your spine upright, not leaning too far forward or backward, to avoid long-term complications.

The wrong shoes may be hurting your body

Your footwear plays a crucial role in how effective and comfortable your walks are. Wearing unsuitable shoes can cause foot pain, back problems, and in the long run, even posture-related deformities.

Experts recommend checking for three essentials before buying walking shoes: soft inner cushioning to ease foot stress, secure heel support to prevent slipping, and enough toe room to avoid discomfort. The right shoes don’t just make walking pleasant, they help reduce the risk of inflammation and tendon issues.

Lack of hydration can lead to dizziness

Walking might not feel as draining as running, but it still causes fluid loss through sweat. Not drinking enough water before or after a walk may result in dizziness, low energy, or even headaches. In hotter weather, the risks are higher, with heatstroke becoming a possibility.

Keeping your body hydrated by sipping water before, during, and after a walk helps regulate energy levels and supports your immune system. On humid days, increasing your water intake is especially important.

Skipping warm-up can risk injury

A good walk starts before you take your first step. Without preparing your body, you run the risk of muscle strain and injury. A simple three-minute warm-up involving gentle stretches and light movement can loosen muscles and make your walk more effective.

The UK’s National Health Service (NHS) stresses that warming up reduces the chances of injury and helps the body adjust better to physical activity. Think of it as telling your body to “get ready” before the main exercise begins.

Overstriding can damage joints

Many walkers believe longer strides mean better results. In reality, overstriding, stretching your legs unnaturally far, puts stress on your joints and muscles, raising the risk of injury.

Walking is about rhythm and natural body movement, not covering the maximum ground in minimum steps. Keeping your strides natural and comfortable is the safer, smarter way to go.

Walking is one of the most accessible and beneficial exercises, but it’s not completely risk-free if done carelessly. From posture to footwear and hydration, paying attention to small details can keep you healthy, safe, and motivated to walk further every day.

Inputs from TOI