Skip to main content
Gennev is covered by insurance companies. Check if you're in network now.
How Gennev Works
Refer a Patient
For Patients
Symptoms & Treatments
Weight Management
How Gennev Works
Insurance & Pricing
Patient Resources
For Clinicians
Clinicians Overview
Refer a Patient
For Employers
Learn
Education
Webinars
About
Menopause-trained Doctors
Registered Dietitian Nutritionists
About Gennev
Shop
Login
Book Now
Menu
For Patients
Patients
Symptoms & Treatments
Weight Management
How Gennev Works
Insurance & Pricing
Patient Resources
Book Now
Login
For Clinicians
Clinicians
Clinicians Overview
Refer a Patient
Book Now
Login
For EmployersLearn
Learn
Education
Webinars
Book Now
Login
About
About
Menopause-trained doctors
Registered Dietitian Nutritionists
About Gennev
Book Now
Login
Shop
Book Now
Login
Article

How to Maximize Your Workout: Seven Walking Dos and Don'ts

Author
Michele Stanten
Medically reviewed by
Share:
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Sign up for our newsletter

Get helpful articles about menopause and evidence-based treatments in your inbox.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

The more consistently you walk, the more benefits you’ll reap. That’s why it’s so important to minimize your risk for injury and make walking as comfortable and enjoyable as possible. Since walking is low-impact, it’s already a low-risk activity, but how you walk, and what you do when you’re walking, can raise or lower your risk of getting hurt or developing aches and pains. Here are seven dos and don’ts that will help keep you on your feet and walking strong.

Don’t walk with weights. The thinking is that you’ll burn more calories by swinging dumbbells as you walk. In theory, it seems reasonable. The heavier you are the more calories you burn. But when researchers put this strategy to the test, walking with three-pound weights didn’t increase calorie burn compared to walking at the same speed without weights. The only thing it upped was the effort, according to the study in the Journal of Exercise Rehabilitation. In addition, swinging a weight could set you up for wrist, elbow, shoulder, or even neck problems. Instead, leave the weights at home and pick up your pace. You’ll burn more calories as well as improve your heart function. If you’re carrying weights in hopes of toning your arms, you’ll get more definition by using heavier weights before or after your walk. Bottom line: there are more risks than benefits of walking with weights.

Do warm up. This may seem obvious, but when your time is limited, it’s all too easy to immediately kick it into high gear. The result can be burning muscles, gasping breaths, and possibly even an injury. Instead, start at a slower pace to feel better and prepare your body for activity. Muscles get warm and more pliable so you’re less likely to strain them. More nutrient-rich, oxygenated blood is pumped to working muscles to fuel them for better performance. More lubricants are produced in your joints, so they move more freely and have a greater range of motion. In a review of 32 studies, 80 percent of the studies found that warming up first improved performance.

Don’t bounce. Up and down movement is common when you bound off of the ground while running. But, when you’re walking, you want to think about directing all of your energy forward for a speedier, more efficient stride. Ask a friend to watch you while you walk (or have them videotape you). If you’re bouncing, your head will be going up and down, and all that vertical motion increases impact on your joints. Instead, you want your head to stay level as you walk, which will minimize impact on your joints even as you walk faster. To do that, keep your front leg straight, but not locked, as you land and until your foot is under your body. Also, avoid landing flat-footed, and instead roll from your heel to the ball of your foot and toes.

Do posture checks while walking. Maintaining good posture allows your arms and legs to swing more smoothly, your chest to open up so you can take deeper breaths, and your vertebrae to be properly stacked which can prevent backaches. A great way to realign your posture mid-walk is by doing a shirt pull, an exercise I learned from walking coach Suki Munsell, Ph.D. Cross your wrists in front of you as if you’re getting ready to take off your shirt. Raise your arms as if you’re pulling a shirt up and off (but don't actually do it). As you reach up, lengthen your spine. Then let your arms float down to your sides as your shoulders drop away from your ears. Repeat every 10 minutes or so, or anytime you feel like you’re slouching or notice any aches or stiffness.

Don’t walk the same way all the time. You may not notice the slight variations in roads and sidewalks that can alter body mechanics. For example, many are sloped to allow for water runoff which means one leg may be slightly higher than the other. Or you may always turn your head to the same side to talk with a friend as you walk. Over time, little alterations like these may make you more prone to injuries or problems because of muscle tension or imbalances. Instead, occasionally change direction, take different routes, and alter positions as you walk. This can help to keep you more physically balanced and prevent mental boredom.

Do stretch after a walk. This is when your body is primed for traditional static stretching, the kind where you hold the stretch. Stretching when your muscles are warmed up and your joints are loose after a walk helps to keep you flexible and increase your range of motion. It’s also a relaxing way to wind down after a vigorous walk.  

Don’t ignore aches and pains. The sooner you address any issue the less likely you’ll end up being sidelined. Some discomfort like muscle fatigue or a little post-workout stiffness or muscle soreness is normal, but in general, exercise should not hurt.  Feel a blister starting? Apply moleskin or a bandage to prevent it. Notice rubbing under your arms or between your thighs? Apply petroleum jelly or a lubricant like BodyGlide to prevent chafing. Achy low back? Check your posture. For more persistent problems, talk to an appropriate doctor: podiatrists for foot problems, orthopedists for joint issues, or physiatrists (also known as physical medicine and rehabilitation doctors) for any issues impairing your activity level. The sooner you remedy problems the quicker you’ll be back to walking regularly, and the stronger you’ll be.

Join Gennev and get moving

Join the Get Moving Walking Program for Women to receive two 30-day walking programs designed by women for women, support from certified fitness instructors and health coaches, special offers and incentives. Always check with your physician before beginning any new exercise program.   

We can help you be your best self

Partner with a Gennev Dietitian for actionable solutions and the support you need to keep moving in midlife and menopause. Learn how to get started with a walking program, the nutrition and supplements your body needs, how to maximize your sleep routine, manage symptoms with actionable lifestyle changes and more. 

Meet with a Gennev Doctor - our board-certified physicians are menopause specialists. They will listen to understand your symptoms, answer your questions and develop a treatment plan that is personalized for you.

 

 

Resources

All about menopause

+ Read More
Article

Heart-Healthy Nutrition Myths

+ Read More
Article

3 Ways Sleep Affects Metabolism

+ Read More
Article

The Emotional Toll of Sleep Issues

Get started

Schedule your appointment

Book Now

Reach out

Contact our patient care team

Contact Us
Email directly:
support@gennev.com
Gennev Logo
Logo for Unified Women's Healthcare.

Looking for an in-person OBGYN?

Check out Unified's network of providers

Gennev Logo
Treatments & SymptomsHow Gennev WorksResources for EmployersResources for Care ProvidersInsurance & PricingShop
LearnWebinarsAbout GennevOur CliniciansRegistered Dietitian NutritionistsContactTestimonials From Real PatientsCareers
Facebook social network IconLinkedin social network IconInstagram social network IconTiktok social network Icon
Copyright © 2020. Gennev. All Rights Reserved.
Terms of UseYour Privacy RightsPrivacy PolicyNotice of Privacy PracticesDiscrimination is Against the Law
Close

You Deserve Better Than Mediocre Menopause Advice

Say goodbye to outdated, generic advice. Get exclusive insights and expert strategies to thrive during menopause.

Get everything you’ve ever wanted to know about menopause, perimenopause, and midlife.

Sign up successful! Check your inbox for updates.
We encounter an error, please try again.

By clicking Sign Up you're confirming that you agree with our Terms and Conditions and that you agree to receive emails from us. Unsubscribe at any time.

Your newsletter submission was sent successfully, thanks! 🎉