If you've just discovered the joys of walking, you may be throwing yourself into it wholeheartedly. And, generally speaking, that's a good thing. But there comes a point where walking too much may be harmful if you've not been properly conditioned. Show
While people tend to think of walking as a recreational activity rather than a sport, the aims are the same as with any other form of exercise: to improve your strength, endurance, and cardiovascular health. Overexerting yourself to get fitter faster only increases your risk of injury and burnout. In order to reap the benefits of walking, you need to design a program that allows you to increase the volume and intensity of your workout gradually. How much walking is too much? That will vary from person to person, but there are guidelines you can use to set up a smart program for you. How Much Walking Is 'Too Much'?When embarking on an exercise program, especially if you have never trained before, it's important to start slowly and gradually build up your time and intensity. A good strategy for beginners is to start with no more than 15 minutes of walking at a relatively easy pace (you'll know you're at the right pace when you can speak in full sentences without breathing heavily). Then, add a few minutes each week, building up to 30 minutes of walking at a brisk pace. (you should be able to speak in full sentences, but be breathing through the mouth rather than the nose). To attain the full benefits of walking, aim to walk at least three days a week. In addition to walking, you should engage in
other forms of exercise, including strength training, flexibility exercises, and
balance exercises. Negative Effects of Walking Too Much Overtraining can lead to a variety of physical and psychological symptoms. Not everyone will experience all of these symptoms, but if you notice any of the following,
you may be overtraining:
What Happens When You Overtrain?A well-structured training program is designed in part to reduce the risk of overtraining. Overtraining occurs when the amount of exercise you engage in exceeds your body's ability to recover. This can lead to overtraining syndrome (OTS), which is marked by fatigue and a decrease in your ability to perform. Overtraining affects your ability to exercise. People who overtrain fatigue quickly. Even at a slower pace, you may find yourself breathing heavily and unable to speak in full sentences. It is at this stage that you should stop and speak with a healthcare provider to help guide your recovery. Mistakes to AvoidA common mistake when starting a walking program is doing too much too soon. The enthusiasm of having a new exercise regimen can make it difficult to take it slow, but you'd be well-served to take your time and learn how to walk properly for the first couple of weeks. And despite what some may tell you, there is a correct way to walk. The proper
walking technique involves the correct posture, stride length, foot placement, and
footwear. Getting this right can help alleviate stress on your ankles, knees, hips, and lower back. Other common mistakes include walking with too much intensity, walking too far, and walking too fast. Walking With Too Much IntensityTry to keep your walks in the moderate-intensity zone, or around 50% to 70% of your maximum heart rate (MHR). If you don't have a heart rate monitor, use the talk test. You should be able to talk, but only about a sentence before taking a breath. How to Calculate Maximum Heart RateTo estimate your maximum heart rate (MHR), subtract your age from 220. For example, if you are 60, your maximum heart rate should be at or below 160 (220 - 60 = 160). Walking Too Far Even if you feel great when you first start walking, remember that unless you've planned a circular route, you'll eventually have to turn around and come home. Start with 15-minute walks, and when you can do so comfortably, increase the time in 5-minute
increments. Walking Too FastUntil you increase your conditioning, avoid walking so fast that you are unable to speak in full sentences. If you start off too fast, you might not be able to recover properly, and you may risk burnout. Walking Training TipsOne of the great things about walking is that there is always something new to learn. Here are a few tips to set you off on the right foot:
Most importantly, listen to your body. If you experience pain, shortness of breath, dizziness, a cold sweat, or sudden changes in heart rate, do not push through. Stop and contact a healthcare professional. A Word From Verywell Walking is such a wonderful way to start a new
fitness habit, and it is also a great addition to existing strength training routines. And while it seems so fundamental, walking the proper way and as part of a thoughtful routine can help increase conditioning and help you meet fitness goals. Of course, any time you start a new exercise regimen, you should speak with a healthcare professional to make sure it will be safe and effective for you. Frequently Asked Questions
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By Wendy
Bumgardner Thanks for your feedback! Can walking too much be harmful?Is walking too much bad for you? It can be! If your walking routine is too strenuous, you may experience discomfort and it could lead to injuries. 3 Factors that make a walking routine too strenuous could include walking too far, walking with too much intensity, or not taking enough rest days to recover.
Is walking 2 hours a day too much?Walking 2 hours a day is a great way to improve your physical and mental health. You can make your walks more challenging and exciting by finding a hilly terrain and increasing pace intensity.
How do you know if you are walking too much?YOUR MUSCLES NEVER ACHE
A lack of muscle aches is a strong sign you're not pushing yourself hard enough. Your goal is a light muscle ache. If you're too sore to move the next day, you've overdone it and should scale back the intensity on your next walk. You don't have to give up walking for running or another workout.
Is walking an hour every day too much?Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits. Walking is an effective way to lose weight because it helps you burn more calories, especially when you monitor your calorie intake.
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