Stress fracture
Repetitive stress on bones from walking too much can lead to small cracks, often just a crack in the outer layer of the bone, called stress fractures. These injuries are especially common in the feet and lower legs and often take weeks or months to heal completely.
Bone loss
Additionally, overuse of the joints from walking too much can accelerate wear and tear, leading to conditions such as osteoarthritis. Without proper care, joint pain can become chronic and significantly impact mobility.
Walking primarily works the lower body, which can cause muscle strength imbalances and poor posture, increasing the risk of injury due to weak or neglected upper body muscles.
Plantar fasciitis
Additionally, overuse of the feet can lead to inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. This condition causes severe heel pain and can make walking painful. Constant stress on tendons, especially the Achilles tendon or the knee, can cause tendinitis. This condition is characterized by inflammation, pain, and stiffness, making daily activities uncomfortable.
Immune system suppression
Overtraining, including too much walking, can suppress your immune system, making you more susceptible to illness. This is often the result of chronic fatigue and the body's inability to recover properly.
Stress on the heart
Although walking is beneficial for cardiovascular health, sometimes overexertion can lead to stress on the cardiovascular system. Symptoms such as chest pain, dizziness or shortness of breath should not be ignored and require immediate medical attention.
Impact on mental health
Overexertion of the body can also affect mental health, leading to feelings of exhaustion, irritability, and lack of motivation. Over time, mental fatigue can affect overall health and enthusiasm for physical activity.
Furthermore, there is a paradox that walking too much does not have a weight loss effect but also reduces overall strength, making weight loss more difficult.
Tips to Avoid Over-Walking and Stay Healthy
- Build a walking habit that suits your physical strength and then gradually increase the intensity.
- Wear well-fitting shoes to reduce the risk of blisters, calluses and joint stress.
- Take time to restore your body
- Pay attention to signs of fatigue, pain or discomfort.
- Maintain correct posture while walking such as neutral spine, keep shoulders relaxed and swing arms naturally.
- Warm up and cool down with stretching exercises.
- Provide enough water and nutrition to help restore muscles and maintain energy levels.
- Incorporate strength training, cycling or swimming to prevent muscle imbalances and injuries from over-walking.
- Use a pedometer or fitness tracker to keep track of your steps, making sure you don't overdo it.
Source: https://kinhtedothi.vn/dieu-gi-se-xay-ra-khi-ban-di-bo-qua-nhieu.html
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