Do you know that inappropriate shoes, poor posture and not warming up are some of the things that can make walking worse instead of good for your health? Research shows that walking just 30 minutes a day can reduce the risk of heart disease, improve blood sugar control, strengthen bones, and help mental well-being by reducing stress and anxiety. But if you make a mistake while walking, your efforts will go in vain.
Dr Supreet Bajwa, consultant hip and knee surgeon at Wockhardt Hospital, Mumbai Central, emphasizes that even small mistakes in posture or gear can cause discomfort or strain. Let us highlight eight doctor-recommended essentials—from the right gear to proper alignment—that can make every move safer, more effective, and truly restorative for the body.
8 essential walking tips to make every step count
The British Journal of Sports Medicine reports that regular walking lowers blood pressure, heart rate and body fat, while improving cardiovascular fitness and physical functioning. Know the 8 essentials recommended by Dr. Supreet Bajwa for a comfortable walk:
supportive shoes
Choose lightweight, flexible walking shoes that provide adequate arch and heel support. Make sure the sole naturally curves over the ball of the foot, as suggested by Dr. Supreet Bajwa.
Proper shoes absorb shock, maintain alignment, and prevent problems like blisters, plantar fasciitis, and knee strains. Good support reduces stress on joints, improving comfort and stability during regular walks, reports the Journal of the American Podiatric Medical Association.
Corrective Insoles:
Even with the right shoes, many people still experience discomfort due to flat feet, high arches or uneven weight distribution. Orthopedic or corrective insoles, which are specially designed inserts, can help keep your foot in position and absorb shock more effectively, Dr. Bajwa suggests. Experts tell Health Shots that these are especially recommended for individuals who walk for long periods of time or experience frequent leg or knee pain.
Comfortable, Breathable Socks
Choosing socks is also an essential part of any walking routine. Socks play an important role in the overall comfort and health of the feet. So, choose pairs that wick sweat away from the skin to reduce blisters and odor, as suggested by Dr. Supreet Bajwa. Seamless designs reduce friction, while cushioned soles provide extra comfort – especially for those walking long distances or on hard surfaces.
Joint Support: Compression Braces and Sleeves
If you frequently experience joint pain, mild compression, knee or ankle braces or sleeves may provide relief, as Dr. Bajwa suggests. These supportive devices can increase blood flow and provide gentle stability to the joints. They are especially beneficial when running on uneven surfaces, such as uphill trails, or hiking, reports BMC Sports Science, Medicine & Rehabilitation. Compression also helps reduce swelling, ease discomfort, and reduce the risk of strain while keeping movement comfortable and controlled.
importance of hydration
Dr. Bajwa says that it is also necessary to stay hydrated while walking to maintain the elasticity of muscles, lubrication of joints and overall stamina. Even mild dehydration can lead to fatigue, muscle cramps and decreased performance, especially in hot conditions.
You can easily lose fluids during a walk, so it’s essential to drink water before and after your session, or carry a refillable bottle with you for long runs. Dr. Bajwa suggests that if your walk is longer than an hour, include hydration with a light snack like fruit or nuts to help keep energy levels steady and prevent blood sugar dips.
correct posture
Posture plays an important role in how your body feels during and after a walk. Keep your shoulders loose, head up and look at the phone instead of keeping your eyes down. Experts suggest avoiding leaning too far forward, as this can put unnecessary stress on your neck and lower back.
Maintaining good posture also involves engaging your core muscles throughout the walk. It supports the spine, improves balance and reduces lower back fatigue. Proper alignment helps distribute body weight evenly, preventing increased stress on joints and muscles over time, as reported by ResearchGate.
Stretching and Recovery
As Dr. Supreet Bajwa suggests, your recovery and stretching after a walk is almost as important as the walk itself. Stretching major muscle groups like the lower back, hamstrings, quadriceps and calf muscles relieves stiffness and helps reduce pain after running.
According to Dr. Bajwa, incorporating simple stretches into your post-walk routine can improve flexibility, increase blood circulation and aid muscle recovery. Regular stretching also promotes joint lubrication, helping maintain mobility and reducing the risk of future injuries.
Sun and skin protection
Walking provides many benefits, but it also exposes you to sunlight and heat. According to Dr. Bajwa, it is essential to protect your skin, whether you do it early in the morning or late in the evening, when UV rays are still present.
Apply sunscreen to exposed areas, wear a hat or visor, and choose light, breathable clothing to stay comfortable. When driving in low light, reflective stripes or bright colors help ensure visibility and safety.
Making every step count:
Walking brings you real health benefits only if it is done carefully. The goal is stability and comfort, not chasing speed or distance. If pain persists in your knees, heels or hips, it’s time to reconsider; Don’t ignore it. Timely orthopedic evaluation can quickly identify hidden alignment issues, helping you walk stronger and pain-free for years.
- How long should I walk every day for good joint health?
Aim for 30-45 minutes of brisk walking most days of the week.
- Can walking worsen knee or heel pain?
This can be done, but only if it is done in the wrong posture or wearing inappropriate shoes – seek medical advice if pain persists.
- Are insoles or braces necessary for everyone?
No, only if you have flat feet, instability, or joint pain.
- When is the best time to move?
An early morning or evening walk is ideal for cooler temperatures and better air quality.
Disclaimer: The products mentioned in this article are not prescribed or endorsed by Dr. Supreet Bajwa. These have been selected based on Amazon user reviews and overall feedback. Always consult a qualified health care professional or orthopedic specialist before choosing any product to ensure that it suits your individual needs and health condition.
