Are You Making These 3 Common Walking Mistakes? An Expert Explains

On this episode of the mindbodygreen podcast, Streets identifies the three most common walking mistakes she learned from her research. Below, find out what you may be doing all wrong: 

Foot posture is also important, says Streets: Rather than trudging along, make sure you roll down through the ball of your foot with each step, landing softly on your heel first. Also make sure you're using all five of your toes: "We have five toes for a reason," Streets says. "They are there not only for our balance but also to help us push off more efficiently. A lot of us tend to just walk with one side of the foot, like slightly on the inside, when we should be using the whole foot." By focusing on how each toe makes contact with the ground, you'll use your whole foot and promote balance.

Like other experts, Streets is a fan of nasal breathing, especially while you walk. "Your nose has the most extraordinary filtration system1," she says. "It manages to filter out the pollution and pathogens," which is especially helpful if you're walking in a big, bustling city. Our mouths, on the other hand, don't have this same knack for filtering out particles. "It just goes straight into your lungs," says Streets. 

Breathing through your nose also releases nitric oxide, a wonderful molecule that plays an essential role in increasing circulation and delivering oxygen into cells. "It's been linked to good lung health and immunity, and it helps just push blood and oxygen all the way around your body and up to your brain," Streets adds. All that to say: The way you breathe matters, so pay attention to those inhales and exhales on your stroll. 

Unfortunately, Streets notes, you can't listen to a playlist of natural sounds and expect those same relaxation effects. "Perhaps we know it's not the same. It doesn't feel right listening to fake birdsong," she poses. 

To go on the healthiest walk, make sure you keep your breath, posture, and natural surroundings top of mind. Each can boost your mental and physical well-being and supercharge the benefits of your stroll. And if you're wondering the best time of day to take your walk? Streets has an answer for that, too.