In a world full of escalators, elevators and electric scooters, it could be argued that walking has become more the exception than the rule—which is a shame, seeing as the simple act of stepping has a host of health-boosting benefits.|
Regular walking can help strengthen muscles and bones, improve mental health and prevent a myriad of medical conditions, including heart disease, depression, cancer, Type 2 diabetes and high blood pressure, according to the Mayo Clinic. And if you're looking to lose weight, your goal could be just steps away: According to a study in The Lancet Diabetes & Endocrinology journal, adults who walked or biked to work were shown to have lower body fat than those who drove.
In an effort to promote greater strides, the U.S. Secretary of Health and Human Services sanctioned National Walk to Work Day in 2004. Observed on the first Friday of April, the event encourages people to walk for at least 30 minutes (15 minutes each way). If you live within a reasonable distance of your work, consider this a perfect opportunity to give the car a break, conserve some fuel and enjoy some fresh spring air by hoofing it to the office.
For those who are new to exercise, walking is a perfect way to ease into regular physical activity. You don't need to possess any special skills, a gym membership or any equipment—other than the right shoes, of course.
Choose the Right Shoes
The success of your walk-to-work initiative rests largely on your choice of shoes. If you typically wear heels or unsupportive footwear to the office, you'll likely need to wear different shoes for your commute and change into your work shoes when you arrive.
Dr. Gary Pichney, a podiatrist for Mercy Medical Center in Baltimore, Maryland, says the best walking shoes would either contain a well-built arch or have room to fit custom orthotics or accommodative insoles. "Some shoes may be labeled and marketed as 'walking shoes,' which usually indicates that they're built more appropriately for that activity," Dr. Pichney says.
Jacqueline Sutera, Doctor of Pediatric Medicine and Surgery at City Podiatry in New York City, points out that the brand isn't as important as the type of shoe. "A sneaker or a thick, rubber-soled shoe with arch support would be best for [a] long period of standing and walking," she says.
And the “worst shoe for walking award” goes to: Heels, hands down. "When you wear heels, your body weight gets shifted toward the ball of your foot, your hands and hips go forward, and your back has to hyperextend backward—so your entire skeleton is in a bad alignment," says Dr. Sutera. "Heels should only be worn for 'the look,' during a special event or occasion, and not for function." If you must wear a heel while walking, Dr. Pichney recommends a wedge over a spiked heel. With a wedge, the decline from heel to toe is more gradual, and will put less stress on the ball of the foot than a stiletto.
However, the absence of a heel doesn't necessarily equate to a healthy walking shoe. "Flats could be just as bad as heels for your feet, if they're too thin or flimsy," says Dr. Sutera. "When walking, avoid very thin ballerina flats or any flat with a pointy toe." Some types of sandals may be suitable for shorter distances, as long as they have a thick rubber sole, adequate arch support and straps to hold the feet in place.
Key Walking Shoe Criteria
When choosing a shoe for your walking commute, consider these key factors:
7 Tips for Walking YOUR Way
If the distance from home to work isn't walkable, you can still reap the benefits of being on foot. Here are some quick tips:
Have you walked to work, or would you consider it? Share your stories from the sidewalk!