From right shoes to warming up right: 5 safety rules to follow while walking

Walking

is one of the simplest and most beneficial exercises we can do daily, but like any physical activity, it’s very much important to prioritise safety. A safe, effective walk isn’t just about moving your legs; it’s about choosing the right shoes, warming up properly, and being careful of your stride and form. Here’s a guide on 5 essential safety rules to make our walk a healthier, safer experience.

Choose the right shoes

Your shoes are the foundation of a safe walk, and not all footwear is created equal for walking. Look for shoes that provide proper arch support, cushioning, and stability. Walking shoes should be slightly flexible at the ball of the foot to allow natural movement but not overly loose, as they could cause ankle strain. Avoid flat, unsupportive shoes or shoes with high heels; these can lead to joint discomfort or even injury over time. Also, consider trying on shoes later in the day when your feet are more swollen to ensure a true fit.

A quick warm-up before walking can prepare your muscles and joints for the activity, reducing the risk of injuries like pulled muscles or cramps. Try starting with some gentle ankle rolls, calf stretches, or even a minute or two of brisk marching in place. Focus on activating your legs, hips, and lower back muscles to improve flexibility and circulation. This short warm-up will prepare the body for increased movement, making each step feel smoother and more comfortable.

Maintain the right stride

An overly long stride helps us walk faster, but it can actually put more strain on our muscles and joints. The key to a safe, effective stride is to keep your steps at a natural, comfortable length. Focus on landing your foot underneath your body rather than reaching out too far with each step. Shorter strides reduce the impact on your joints and make it easier to maintain a steady, comfortable pace, preventing unnecessary stress on your knees and hips.

Pay attention to your walking angle

Walking posture plays a huge role in avoiding strain and injuries. Ideally, your head should be up, shoulders relaxed, and your gaze should be about 10 to 20 feet ahead. Avoid slouching or leaning too far forward, as this can create tension in the neck, shoulders, and lower back. Instead, keep a slight forward lean from your ankles—not from your waist—to help move you forward naturally.

Stay aware of the surroundings

Safety during walking isn’t just about physical form; it’s also about being alert to your surroundings. Whether you’re in a busy urban area or a quiet park, pay attention to obstacles like uneven sidewalks, puddles, or cyclists. Avoid distractions like checking your phone or wearing both earbuds if you’re on a busy street. Staying mindful of what’s around you helps you react quickly to any unexpected situations, making your walk both safe and enjoyable.