When we talk about exercise, you might picture weight training, high-intensity interval workouts, or sweating it out on the treadmill at the gym. But did you know that a simple daily "walk" is also a fantastic way to keep your body and mind active?

We've all heard about the 10,000 steps a day goal, which might leave some people feeling a bit puzzled. Today, let's take just 2 minutes to uncover some common walking myths and learn how to "walk" smarter towards better health! Let's go 🚶

Ankle Weights: Shortcut to a Higher Calorie Burn?

Here's a scenario: You strap on ankle weights thinking, "This will surely ramp up my calorie burn!" But hold on a sec. Sure, they add resistance. However, they can also mess with your walking stride and place stress on your joints.

Research suggests that walking at a pace of 2.5 mph with a weighted vest (equal to 15% of your body weight) can lead to a 12% increase in calorie burn.¹ But here's the kicker: study advises against the use of ankle or wrist weights, warning they can cause muscle imbalances and even lead to injury.²

Consider alternatives like quickening your steps or opting for terrain with more elevation. Trust us, your knees will thank you! ❤️

Walking Outside vs. Treadmill Walking: Which is Best?

Ah, the classic indoor vs. outdoor walking debate! Let's dive in.

Sure, treadmills are excellent for dodging bad weather and setting a consistent pace. But walking outdoors? It's like a mini-vacation for your senses! Varied terrain puts your muscles to the test, you get to inhale fresh air, and there's the scenic beauty of nature to soak in.

"When you walk outside, your muscles have to work harder for propulsion since your feet have to grip the ground. On a treadmill, the belt does part of that work for you." ——Exercise physiologist and certified strength and conditioning specialist Rondel King, founder of King Performance. ³

Interestingly, research indicates that your biomechanics—how your muscles and bones move—stay pretty consistent whether you're on a treadmill or pounding the pavement.⁴ In a nutshell, whether you're binge-watching your favorite series on the treadmill or immersed in the sounds of nature outside, each offers its own set of benefits.

To Bare or Not to Bare: Walking Without Shoes

Intrigued by the idea of shedding your shoes and feeling the earth under your feet? There's certainly an allure to going barefoot. According to medical experts, walking au naturel can potentially enhance foot muscle strength, flexibility, and even contribute to better body posture and balance.⁵

However, tread carefully—literally. Dr. Jane Pontious, a clinical professor in podiatric surgery at Temple University, warns that while it's fine to go barefoot on clean and soft surfaces, the hazards lie in stepping on something dangerous.⁶ Plus, going shoeless can place extra stress on your feet, making it a double-edged sword.

If you're up for the shoeless adventure, start with clean, natural surfaces and make sure to pamper your feet afterward.

And there you have it! A refreshing look into common walking myths. Remember, whatever your stride or style, the journey is as rewarding as the destination. Keep walking and keep exploring, and enjoy every step with confidence!