Five common mistakes can blunt walking’s health benefits, McDowell said, singling out phone scrolling, poor footwear, an unbalanced exercise routine, ignoring pace and inconsistent habits.
Walking speed matters because it can act as a “sixth vital sign,” she said; a decline may signal underlying health problems up to seven years early, while brisk walks of 120-130 steps a minute can deliver bigger gains.
More than 60% of adults wear the wrong shoe size, McDowell said, recommending walking-specific shoes with a wide toe box and professional fitting to support alignment and gait.
Rather than chasing 10,000 steps, she called that target a marketing myth and suggested a personalized daily range of 5,500 to 7,500 steps, with walking paired with strength work, hydration, sleep and nutrition.
McDowell’s new book “Walk” frames walking as a low-impact tool for longevity, weight management, stress relief and social connection, especially for older adults who may also gain balance and fall-risk benefits.
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