The average American walks around 2.5 miles a day -- with about 2,000 to
2,500 steps per mile, depending on the length of the stride. And while it's
not what I recommend for healthy aging (10,000 steps daily or the equivalent
is best), it's enough to do yourself some damage if you don't have the right
equipment or technique.
You want shoes that fit snugly, but not too tight, with ample toe room, good
heel padding and breathability, so you don't get damp shoes, socks or feet.
Choose clothes that fit comfortably, absorb and disperse perspiration, allow
for unimpeded motion and are high visibility.
Your footfall should be natural but purposeful. Your heel touches the ground
first, then you roll to the ball of your foot, then your toes. Longer
strides may put less stress on joints and shorter ones may stress your body
less. So, mix them up by doing interval training -- walk for one to three
minutes quickly, five to 10 at a slower pace.
You also want a relaxed, upright posture with your shoulders back and down
and your head straight above your neck, not craning forward. That's easier
when you engage your core -- pulling your belly button toward your spine.
One last tip: Mix up your walking routes so you don't get bored or tune out.
Joyously interacting with nature is part of the healthy benefits of your
10,000 steps (or step equivalents). For more tips on how to enjoy your
walks, check out the audiobook "You on a Walk."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at
the Cleveland Clinic and author of four No. 1 New York Times bestsellers.
Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for
a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email
your health and wellness questions to Dr. Mike at
questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features
Syndicate, Inc.
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