Mistake 4: Taking Strides That Are Too Long
When you want to walk faster for a better cardiovascular workout, your instinct probably tells you to stretch your legs out and take longer strides. Reaching forward with your leading leg straightens your knee and forces your heel to strike the ground forcefully, well in front of your body’s center of gravity.
This movement pattern is known as overstriding, and it effectively acts as a braking mechanism. Instead of smoothly rolling through your step, a harsh heel strike sends a jarring force straight up your shin bone into your kneecap. Repeating this motion thousands of times during a neighborhood stroll places an enormous, destructive burden on your knee joints and lower back.
If you want to increase your walking speed, increase your cadence—the number of steps you take per minute—rather than the length of your steps. Keep your strides short and quick, ensuring your foot lands naturally under your body rather than far out in front. This technique promotes a softer landing, utilizes your glutes effectively, and spares your knees from repetitive trauma.
This article about effective walking was the best I have ever read on the topic.
I walk 4 to 6 (15 minute walks) a day in all kinds of weather here in Ohio. I started doing this when I turned 60, I start my 83rd year this summer, never had any problems. Bad weather I walk at the mall. What should I prepare for at this age? Plus I take care of my wife 24/7, she’s unable to walk, fallen several times she’s a young 80, we’ve been married 60 years, she started falling 2 years ago and has never been able to walk since.
Neither of us use alcohol or tobacco and eat two meals each day coffee cake & cofee for bfast and a big lunch/dinner at 4:00 and maybe a desert at 7.
Should we add or subtract anything to keep us going into our 90’s.
This is wonderful that you have been consistently walking in short timeframes for many years. This is good in so many ways: moving body, increased heart rate several times a day, exposure to nature, social contacts with others, and change of scenery. Regarding your meals, several factors come into play: current heart health, current weight, bed time after last meal and snack and time of morning meal. Move your body after last meal or snack even in the house for blood sugar control. Can your wife do water exercises? Physical therapy at home to move legs and arms? Otherwise, why change if your current lifestyle is working for you. Seems like healthy choices. Stay social and keep moving your body.
Looks interesting
That was very important information on walking. Thank you.
Great information, actually I planned to begin walking this week. I’m 63 years old, I have a total knee replacement on my left leg. I want to protect my right knee, I dont want to go to the process of another knee surgery. Thank you for all this information.