Walk often, and you could lower the risk of illnesses like heart disease and diabetes. It also helps maintain a healthy weight, and boosts your muscle and bone health.[1] But, too much walking could be a problem, doctors warn. Walk lovers, read closely to understand why. You think walking endless hours is okay? If you’re a fan of either the TikTok “hot girl walk” trend or urban hiking—trooping about 10 to 15 miles a day—you might wonder. “Limits regarding walking or any exercise don’t really exist,” states Dr. Randy Cohn, a Northwell Health Orthopaedic Institute sports physician.
Hard work can reap rewards. Not only does extensive walking boost your heart’s health and decrease your type 2 diabetes risk, it could also add to your life span. A 2020 study on nearly 5,000 US adults found those who walked more frequently lived longer.[2] “Seasoned walkers can cover large distances—20 to 30 miles a day—with little trouble,” notes Dr. John Hinson, an orthopedic specialist. However, whether you can handle lengthy walks depends on factors like your age, fitness level, joint health, and environmental elements, advises Dr. Sarav Shah.
That’s why it’s vital to train before trying one of those lengthy walks trending on social media. One more thing to ponder is time. Untrained folk can comfortably cover six miles in around two hours,” points out Dr. Hinson. Yet if a two hours’ walk doesn’t suit your routine, think again. Attention, certain folks! Though trying to add more steps in our daily routine is generally a good thing, some folks should be careful about overstepping. Folks with cardiopulmonary issues like high blood pressure and heart disease should watch the impact of longer walks on their heart rate, warns Dr. Cohn.
“If a faster heart rate is a potential risk, they should have a serious chat with their medical team about any workout plan,” he advises. Problems with muscles and joints in the legs and feet might also need to limit walking. Quality walking shoes may help reduce walk-induced pain for people with joint problems like arthritis.[3] Those with respiratory issues like asthma or chronic obstructive pulmonary disease (COPD), alongside the elderly, may also need to restrict walking, Dr. Shah reminds us. “For older folks, falls are a big worry, so they should avoid overdoing it to keep accidents at bay,”
he adds. Uncover your walk limits You may feel lively after a long walk, even with post-walk soreness. But that shouldn’t result in overuse injuries. “Overuse injuries happen when a movement is continuously done, harming ligaments, tendons, and muscles,” explains April Gatlin, a Chicago-based ACE-certified personal trainer. Spotting these injuries often involves looking for certain signals. “Pain in the joints, body stiffness, or unusual joint sensations—all point towards overuse,” Gatlin alerts. If any of the discomfort persists, talk to your doctor. Difficulty getting sleep, mood swings like irritability or anxiety, or a higher resting heart rate are hints that your body could use some rest. Equip Yourself for Longer Walks As it is with every exercise, gradual progression prepares your body for long-distance walking. To exercise longer without pain or injury, implement the following practices. Train progressively, advises Gatlin. Start with a doable distance and slowly add no more than 10% per week if possible.[4] Aiming for 10,000 steps daily could be an ideal target for many. Along with this, focus on strength training, targeting major muscle groups, principally those that you engage while walking.
It’s also necessary to follow safety guidelines before beginning your walk. Bring a water bottle to keep hydrated, wear comfortable walking shoes, and pick crowded, brightly lit areas for your walks. To summarise, regular walking offers several health pluses, but there are also downsides to too much walking. To safely walk longer distances, begin with viable distances and slowly extend, strengthen your walking muscles, and adopt typical safety measures. Note that complaints such as joint pain, general stiffness, sleep troubles, and mood shifts could indicate excess workout.