The average American walks around 2.5 miles a day — with about 2,000 to 2,500 steps per mile, depending on the length of his or her stride. While it's not what I recommend for healthy aging (10,000 steps daily or the equivalent is best), that’s enough to do yourself some damage if you don't have the right equipment or technique.
Here are some tips to get the most out of your walking:
1. Wear shoes that fit snugly, but not too tight, with ample toe room, good heel padding, and breathability so you don't get damp shoes, socks, or feet.
2. Choose clothes that fit comfortably, absorb and disperse perspiration, allow for unimpeded motion, and are high visibility.
3. Keep your footfalls natural but purposeful. Make your heel touch the ground first, then roll onto the ball of your foot, then your toes.
4. Longer strides may put less stress on joints and shorter ones may stress your body less, so mix them up by doing interval training — walk for one to three minutes quickly, then five to 10 at a slower pace.
5. Keep a relaxed, upright posture with your shoulders back and down and your head straight above your neck, not craning forward. That's easier when you engage your core, pulling your belly button toward your spine.
In addition, you can change up your walking routes so you don't get bored or tune out. Joyously interacting with nature is part of the healthy benefit your 10,000 steps will bring.
For more tips on how to enjoy your walks, check out the audiobook "You on a Walk."