5 Mistakes We All Do While Walking

You've been walking nearly your entire life, so surely you know a thing or two about putting one foot in front of the other. In order to stay injury-free while reaping all of the disease-fighting, fat-blasting, and mood-boosting benefits of walking, it's important to pay attention to what your body is doing from head to ( toe. To make sure you're striding right, beware of these 5 common pitfalls-

1. Lower Body

Your feet, ankles, and legs are propelling you forward, but the rest of your body especially your core shouldn't just be along for the ride. When your core muscles are strong and activated while walking, they take some of the pressure off your feet and toes, which reduces your risk of overuse injuries.

2. Skipping Intervals

They're not just for runners and cyclists: Research shows that intervals can help you burn more fat and increase your fitness level. Researchers suspect that during high-intensity bursts, your muscles gobble more glucose for fuel. If you're walking 4 to 5 days per week, incorporate intervals into at least 2 of those walks.

3. Flimsy Arms

Allowing your arms to just hang there creates more work for your body and slows your pace, Dreyer says. Instead, bend your elbows to 90° and relax your shoulders. As you walk, move your arms naturally in opposition with your feet so that when your left foot is forward, your right arm is forward and vice versa.

4. Mind Connection

If you always let your mind go free on your walks, you're missing an opportunity to strengthen your mind-body connection. A very common mistake is that people don't breathe enough while walking. For every breath out, take about 3 to 4 steps, and for every breath in take about 2 steps. Not only will you keep your mind focused and calm, but you'll send your breath deeper into your lungs and give yourself more energy.

5. Too Easy

All walking is not created equal: Strolling is better than sitting, but to score walking's cardio, strength, and fat-burning effects you need to push yourself a little harder. If you ask a runner what their one-mile pace is she'll probably know it, but many walkers don't.