Walking is a fantastic exercise we should all do daily for at least 30 minutes. Compared to other forms of exercise such as running, cycling, or anything else, it’s the least strenuous one to do. At Walkathon, we’ve provided you with a post highlighting the 15 benefits of walking 30 minutes; however, we’ve not covered the disadvantages of walking.
It wouldn’t be fair to you as a reader to highlight all the benefits, without informing you of the disadvantages. After all, we’re entirely different, and some people may enjoy walking, and others may dislike it. Therefore, if you are thinking about walking, it would be helpful to have an insight into its downsides.
Depending on how long and the frequent your walks are, you may be prone to shin splints or in the medical sector, the medial tibial stress syndrome. It is a condition where you get pains in your lower leg, i.e., your shins, due to overworking your muscles.
What happens is that your muscles, tendons, and tissue, which cover your shin bone area, become inflamed. Depending on your walking, you may feel them anterior or posterior of your lower leg and, if not treated, can lead to chronic problems.
Before we address how to solve shin splints from walking, we must address how to prevent the first. While walking is a natural activity we can all do, we must take the necessary precautions to protect our feet.
Suppose you wear comfortable and flexible sneakers that are relatively flat and have a little heel. Even if the sneakers are classed as running shoes, wear them! Because on the contrary, sneakers that are firm and stiff can increase your risk of shin splints.
How To Solve
We recommend to rest your legs and not engage in frequent walking until they heal. One way for the inflammation to subside is to take anti-inflammatories and take pain killers.
Similarly, apply ice to ease the swelling and pain. If you do this over time, the swelling will go away, however, if after a week and it’s still sore, seek medical advice.
Changes To Your Appetite
Depending on the individual, walking can affect your appetite differently. Some studies show 15 minutes of brisk walking each day can decrease your appetite. Therefore, the longer you walk, the less hungry you can become over time.
Similarly, walking has also been shown to increase a person’s appetite, as more calories are burnt. Depending on your frequency of walks, you may eat more and be hungrier more often. We don’t know how it’ll affect your appetite, but we recommend walking and seeing if you’re more hungry or less hungry.
How To Solve
If you’re less hungry, we recommend reviewing how long you’re walking and the intensity. Similarly, to increase your food intake, so you have more calories to provide you that energy boost. Then, if you still lack an appetite, we suggest to visit a doctor and get advice.
On the other hand, if you’re feeling more hungry, we recommend tracking your calorie expenditure through an app or a smartwatch. This way, you can eat the specific amount of calories if not more, your body is burning, so you’re not at a deficit. However, if you find yourself overeating and are still more hungry, seek medical advice.
Does Not Burn Many Calories in Comparison To Other Exercise
If you’re looking to walk strictly for weight loss purposes, be cautious, it’s not a quick calorie burner compared to other exercises out there. Just doing 30 minutes of walking a day, won’t raise your heart levels compared to the likes of more cardiovascular forms of exercise such as running or cycling.
How To Solve
We suggest, if you’re walking and you do not see the calorie burn you wish, then you may want to increase the intensity of your walks. Whether you choose to walk on a gradient, the duration or frequency of them, it may trigger a higher calorie burn.
If you’re also walking for weight-loss reasons, you may want to pair up walking with another form of exercise. Likewise, you may want to look at your diet, and review your food intake, amending it accordingly to optimize your calorie burn from walking.
Targets The Lower Body
Are you walking for the specific reason to tone up your whole body? If so, then you may want to consider the exercise. While some activities are a total body workout, walking has a broader focus on the lower body. You’ll find if you walk frequently, your legs will become stronger.
In particular, your glutes, calves, hamstrings, and thighs. Similarly, over time walking may make your legs look toned yet slimmer. If you’re not looking for slender legs, then this may not be the exercise for you.
On a further note, if you’re looking for an exercise that targets the arms, walking does but on a minimal level. Therefore, it’s most likely you would need to look at combining walking with another activity.
How To Solve
If you want to keep your muscular legs, we recommend reviewing your step count and taking part in low-intensity walks. Likewise, if you aim to focus on your upper body, we recommend pairing walking with an exercise that also focuses on your upper body.
Also, when walking, swing your arms more, as this will also help work your biceps and triceps.
Even though we spend our daily lives walking, whether it’s at work, shopping, or even traveling, we’re walking; we don’t know it. However, if we were to factor in walking as a form of exercise, this can be time consuming.
A lot of us have days filled with an abundance of tasks from our personal and professional lives, and sometimes we just don’t have the time to go on a 30-minute walk. If we do, it’s often the case we may feel it could be best-utilized doing something else.
Even more, if you don’t have a beautiful area to walk in and have to travel somewhere to enjoy your walk, that’s even more time out from your daily schedule!
How To Solve
Walking is just a regular form of exercise, and if you do an activity, you must know that you need to factor in time for it. We suggest that depending on your schedule, wake up a bit earlier and go on a walk before your tasks begin for the day.
Similarly, keep certain days of the week that you have free as your walking day, as this allows you to still walk in your week. Likewise, if you have to travel, incorporate walking into your home as you can do it from anywhere.
A lot of the time, people utilize the outdoors when they’re walking, taking in the fresh air, nature, and scenery. However, because it’s outside, it can often mean the weather can be unpredictable, and it may ruin your walk.
For example, if you’re walking in the hot sun, it may make you more exhausted than usual, and you may be thirsty. Similarly, in the rain or wind, you may lose the motivation to walk as it may be wet and take more energy to complete. Finally, in the winter, it may be too icy for you to walk, as the terrain could be dangerous.
How To Solve
Well, you can’t fight the weather, but you can predict it. We recommend that before you go out on a walk, check the weather forecast, and prepare accordingly.
It could be bringing sunscreen for hot weather, waterproofs for the rain, or thermals for the cold. If the weather is preventing you, you can always walk indoors and utilize your steps from the inside of your own home.
Even though most of us do this naturally, walking is not a one-size-fits-all type of exercise. While it does have significant benefits, there also are the disadvantages stated above and many more. Most likely, you won’t feel these disadvantages; however, you may experience a few.
Irrespective of the adverse effects, there is always a solution to overcome them. Go out and walk and decide for yourself!