The Multifidus and Erector Spinea muscles play a role in extending the spine. To put it differently, functionally, they resist excessive spinal flexion exerted on the spine by the abdominal muscles.  

These muscles were not designed for the way we use them in our daily lives. For instance, they are used when we spend hours sitting in a hunched position, whether it’s for working at a computer, watching Netflix, or using our phones – and no one would think they are using their back muscles during these activities. 

So, what do you do to help your back heal? Let’s examine everything, from the cause of the pain and common symptoms to 6 things you can do to recover without pain medications:

We will start with What Activities Lead to Repetitive Strain Injuries in the Lower Back?

Slouching, sitting in a hunched position, and using your back to bear loads — plus bending or twisting while using your back to bear loads.

Back muscles also weren’t created to be the primary muscle for lifting or moving things across the room. Hip muscles are meant to be the primary muscles during those movements, while the Erectors Spinea, Multifidus, and abdominal muscles are there to stabilize the spine. 

That’s why repeated movements or sustained poor posture eventually lead to stress on these regions, causing the spine’s misalignment. Over time, these repetitive forces provoke an inflammatory response, contributing to significant strain and possibly, nerve compression or instability.

To go into more detail about how Poor Posture stresses your back…

Slouching or leaning forward causes the spine to shift out of its natural alignment, placing undue stress on the muscles and ligaments surrounding the back.

By maintaining a posture that has your ears over your shoulders, shoulders over hips and hips over ankles, you lower the required strength of your trunk muscle especially your lower back muscles. 

For instance, if you have an increased curve in your thoracic spine, then upper back muscles are stretched past their anatomical or “normal” position.

To compensate for the change in a spinal curve in the upper spine, the curve in the lower spine will also change.

If the lower back reverses its normal curve then the erector spinae and multifidus will be stretched compared to their normal position. If the lower back increases the curve (increases the lordosis) then the erector spinae and multifidus will be placed in a shortened position.  Over time both these positions will reduce the strength of these muscles. 

These spine alignment changes can be complicated by a phenomenon known as tissue creep. Placing a tissue in a stretched position for a long time causes tissue creep, which changes the natural length and strength of the tissue. Basically, that tissue becomes less able to tolerate the daily stresses placed on it. 

I will leave links for you to get Tips for an ergonomic workstation and furniture that can help correct back posture

Let’s talk a little more about the symptoms of recurring lower back pain…

A common story is that pain started after their workout, but then it would go away. The pain acted weirdly. It would be mild at the start of a workout, then go away in the middle, only to return after the workout. Eventually, the pain would affect everyday activities. 

Clients have reported having strong ache in their lower back after sitting for long periods, after standing for long periods of time, with bending down to pick something up, or even doing basic household tasks like dishes.

Walking is typically okay to start, but then the pain can limit how far they want to walk. In many cases these simple daily tasks would change the strong aching pain pain to a sharp jabbing pain. 

The pain becomes too much to work through, they not only stop working out but they limit all activities for a week or two. Unfortunately, even if their pain went away, many times it only lessened after the two-week break, when they returned to their normal activities, the pain returned. 

What can you do to help recur lower back pain? 

Thankfully our bodies are designed for motion. The spine is designed to flex, extend, side bend and rotate all without pain. Just because you have lower back pain today does not mean you have to have lower back pain for the rest of your life. 

My patients find permanent relief through hands-on techniques, prescribed exercises to correct strength imbalances, improving their work station set ups, and improving their mechanics with functional (daily) activities. 

If you are suffering from lower back muscle strain or overuse injury, here are 5 things you can start doing today to heal your lower back pain:

1. Icing for Back Strain

Icing is a great method to reduce swelling in overused muscles by constricting blood flow and disrupting the body’s inflammation process.

I know that everyone always says ice or heat injuries and it might sound like a throwaway piece of advice. But I have had clients call me in acute pain that dramatically changed after laying down for 10 minutes with ice.

Watch this video for a suggested set up:

Icing can be particularly beneficial for managing symptoms associated with overuse injuries and muscle spasms. By addressing inflammation and promoting healing in the ligaments and tendons, patients with conditions like a lumbar strain injury may find relief and improved function as back strains heal.

2. Massage for Back Pain from Strain Injuries

One issue for overused muscles is they lack sufficient time to heal. The muscle fibers end up crossed instead of in a straight line because of the extended inflammation process and hurried elastin production. Through massage, fibers can be re-aligned to improve strength and endurance. 

By simply rubbing your fingers horizontally across the muscle fibers, you reduce pain, inflammation and the function of your lower back muscles. 

3. Stretching for Back Pain

Similar to massage, gentle stretching can help an overused muscle regain its normal length and reduce pain with contraction. 

Try these lower body stretches, in addition to your favorite hamstring, hip flexor and quad stretches:

Double Knee to Chest Stretch Modifications

Child’s Pose Stretch Modifications

Gentle stretching is particularly beneficial for easing muscle tension and alleviating symptoms from back pain, including those caused by lower body strain.

Engaging in repetitive movements, especially those that involve sudden twisting or prolonged compression, can increase the risk of a spinal strain injury.

Addressing tight hamstrings and hip flexors and ensuring proper spinal alignment can significantly improve the overall health of the lumbar region and help prevent common back injuries.

4. Strengthening

It’s highly important to strengthen overused muscles. But you have to start off with gentle strengthening. The trick to healing an overused muscle is to strengthen the muscle just up to the point of discomfort. This is not the time to push through pain.  

With a lower back strain, it is equally important to strengthen the surrounding muscles for quick and lasting recovery. A well-rounded strength program should be introduced to address any muscle imbalances in the torso and hips. 

To foster healing in injured muscles, it’s crucial to recognize that many overuse injuries stem from repetitively straining the erector spinae or multifidus past their strength or endurance tolerance.

By implementing a structured strengthening program, one can help restore proper lower back curvature, alleviating residual compression and promoting overall spinal health.

5. Improve Your Posture 

Maintaining proper posture can significantly diminish the risk of chronic pain, as it helps prevent damaging the vertebra or the intervertebral disc and surrounding tissue.

Practicing good posture can lead to decreased pain from back sprains and other injuries, promoting faster and more effective healing.

To get started, you can simply practice good standing posture during a normal part of your daily routine. For instance, at the gym while surrounded by mirrors or while you do your dishes, or on your daily walks, pay attention to if your shoulders are slouching or if your head is forward. 

If you work long hours at a computer changing the ergonomics of your workspace can help you maintain proper posture.  For many people, it might mean getting a taller chair, or adjusting a monitor height.  

Over time, you will be more aware of your posture throughout the day, allowing you to make adjustments without having to concentrate on your posture all day. 

6. Personalized Guidance from a Physical Therapist for Back Pain 

Fast track your recovery by talking to a physical therapist who specializes in identifying the underlying cause of low back pain or overuse in active adults.

Trying to find the best way to relieve pain and resume your favorite activities can be overwhelming when dealing with overuse or muscle strain injuries. At Your Goals Physical Therapy, we help active adults end their lower back pain, so they can reclaim their favorite recreational activities and live life to the fullest.  

To address the pain, we first determine its root cause and provide relief. Then, through specialized hands-on techniques and strengthening activities, we restore the muscle’s healing and strength. Lastly, we enhance muscle strength and resilience to prevent future injuries.

The entire way, all exercises and activities are prescribed to not prolong symptoms and avoid side effects.

If you are tired of just managing your lower back pain and you are ready to get started today, click the button below labeled “ask about cost & availability” to fill out a simple form that allows us to contact you. 

If you have questions about your specific situation, whether you are not sure if physical therapy is the right treatment for you or you wonder if it would be any different from your last experience. Click the button “Talk to a PT“, we will be happy to help contact you to set up a 20 minute chat with a physical therapist to make sure we are the right fit for you. 

Walking is an easily accessible and highly effective form of exercise that offers a myriad of health benefits, especially for individuals over the age of 50. This simple activity has gained widespread recognition for its significant positive impact on various facets of physical and mental health. Regular walking can substantially improve cardiovascular health, enhance bone and joint function, bolster mental well-being, aid in weight management, and improve blood sugar control. Furthermore, walking is known to boost the immune system, making it an essential activity for those seeking to maintain their health as they age¹²³.

Studies have consistently demonstrated that walking can significantly reduce the risk of cardiovascular diseases by helping to lower cholesterol levels, manage weight, and decrease blood pressure. Cardiologist Tamanna Singh, MD, notes that even modest amounts of walking each week can lower cardiovascular risks by 15% to 20%, with daily walking reducing the risk of cardiac arrest by 30% to 50%¹². Additionally, walking plays a vital role in maintaining bone density and joint flexibility, which is crucial for preventing osteoporosis and managing conditions such as arthritis¹³.

The mental health benefits of walking are equally compelling. Regular walking has been linked to improved mood, reduced symptoms of depression, and enhanced cognitive function. It also helps mitigate the risks of cognitive decline and dementia, which are significant concerns as people age³. Walking’s role in weight management is well-documented, with research indicating that a short walk can help curb cravings and regulate daily sugar intake, thus aiding in overall caloric reduction and weight control¹.

The benefits of walking extend beyond individual health to broader public health initiatives. Public health professionals advocate for the promotion of walking through community-wide campaigns and the development of walkable environments. These efforts aim to make walking a national priority and encourage widespread participation in this beneficial activity⁴⁵. Overall, the comprehensive advantages of walking make it a cornerstone of healthy aging, particularly for those over 50.

Incorporating daily brisk walks into your routine is a good way to enhance both mental and physical health. Whether it’s a gentle walk in the park or a power walk with friends, establishing a consistent walking routine can lead to many benefits for healthy adults.

Health Benefits of Walking

Walking is a simple, accessible form of exercise that offers numerous health benefits, especially for individuals over the age of 50. The activity is widely recognized for its positive impact on various aspects of physical and mental health.

Walking has become a focal point in health initiatives, as promoting regular brisk walking not only benefits individuals but also supports local community health. By establishing a consistent walking routine, whether through gentle walks in parks or engaging in fitness walking with a walking club, individuals can easily incorporate the physical activity guidelines for Americans into their daily lives for improved health.

Benefits of Walking for Cardiovascular Health

Regular walking has been shown to significantly improve cardiovascular health. Aerobic activities like walking can help reduce cholesterol levels, manage weight, and lower blood pressure, thereby decreasing the risk of heart disease and stroke¹². Cardiologist Tamanna Singh, MD, emphasizes that walking helps the heart become more efficient and effective with each beat¹. Studies suggest that even small amounts of walking each week can lower cardiovascular risks by 15% to 20%, while daily walking can reduce the risk of cardiac arrest by 30% to 50%².

Incorporating walking into your routine is a foundational element of good health, offering not just physical benefits, but also enhancing mental well-being. Engaging in activities like the regular family walk or choosing dog-friendly walks can foster a sense of community while also adhering to the exercise guidelines established by the U.S. Department of Health and Human Services.

Benefits of Walking for Bone and Joint Health

Walking is also beneficial for bone and joint health. It helps lubricate and strengthen muscles and increases blood flow to the cartilage, making it a low-impact exercise suitable for individuals with arthritis. Regular walking can keep joints flexible and reduce the risk of osteoporosis¹³. It has been shown to prevent bone loss and promote bone turnover in premenopausal women⁶.

Choosing appropriate footwear and engaging in safe walks can enhance the experience for both casual pedestrians and power walkers. As you’re considering your regular walking habits, keep in mind how consistent exercise can support a healthy weight and contribute to overall well-being through a daily brisk walk or longer strolls.

Mental Health and Cognitive Function

Walking has positive effects on mental health and cognitive function. It can help improve mood, reduce symptoms of depression, and enhance overall mental well-being³⁶. Walking also has been associated with a lower risk of cognitive decline and dementia, contributing to better brain health as individuals age³.

Engaging in regular walks can significantly contribute to both physical health and overall wellness, making it a good way to establish healthy habits. By choosing long walks or even a 15-minute walk in supportive shoes — be it for pronated, supinated or neutral feet — individuals can enjoy the additional benefits of proper walking technique while enhancing their fitness stride.

Weight Management

Walking is a beneficial exercise for weight management. It not only helps increase heart rate and metabolism but also curbs cravings for sugary foods, aiding in overall caloric reduction¹. According to research, a short walk can regulate daily sugar intake by as much as half, helping individuals maintain a healthier diet¹. A 30-minute brisk walk can burn between 107 and 159 calories, depending on body weight⁶.

Incorporating walking into your routine can provide an effective means of weight management, especially when combined with appropriate footwear and comfortable clothing. Engaging in daily brisk walks not only contributes to a healthy weight but also enhances overall well-being, making it an ideal form of exercise recommended by health care professionals and sports medicine experts.

Blood Sugar Control

Walking after meals can be particularly effective in managing blood sugar levels. Research shows that walking for just two to five minutes post-meal can lower blood sugar levels, contributing to better glycemic control, especially for people with diabetes¹. This helps in maintaining consistent blood sugar levels, reducing the likelihood of hyperglycemia and its associated risks⁷.

Regular walking, especially after meals, provides a safe way to help maintain healthy blood sugar levels. By encouraging daily walks at a moderate walking pace, individuals can easily integrate this beneficial practice into their lifestyles and enhance their overall health with minimal risk.

Immune System Boost

Engaging in regular walking can strengthen the immune system by increasing blood flow, reducing stress, and boosting the body’s antibody levels. This enhanced immune function can help fend off infections, including common colds and the flu¹⁶. A single 30-minute walk can temporarily elevate specific immune cells, providing a short-term boost in immune function⁶.

Regular walking serves as an effective form of exercise, beneficial for individuals aiming to enhance their health and well-being. Incorporating dog walkers into this routine not only adds companionship but also motivates healthy adults to engage in outdoor activities, contributing to overall fitness and health improvement.

Current Scientific Studies: The Evidence on Health Benefits of Walking

Scientific studies have explored the impact of walking and other physical activity (PA) interventions on maintaining health in individuals over 50. Reviews and meta-analyses have shed light on various outcomes related to PA levels, psychological well-being, and participation rates.

Engaging in short walks, such as 10-minute strolls around well-traveled streets, can yield many benefits for those seeking to maintain their health. By following medical advice from their healthcare team and utilizing a walking journal to track progress, individuals can enjoy the positive effects of regular exercise with little health risk.

Meta-Analyses of Physical Activity Interventions

Eight formal meta-analyses focused on comparing the effectiveness of different PA interventions, such as face-to-face walking programs and remote interventions, against control conditions like usual care or no intervention⁸. These studies investigated not only PA levels but also psychological and functional outcomes. Effectiveness and moderator analyses were presented, providing insights into which interventions are most beneficial for older adults⁸.

Regular physical activity is vital for maintaining health, and walking programs are a highly recommended intervention for older adults. By choosing activities like leash walking with pets or leisurely strolls in a park, individuals can easily engage in walking, effectively reaping the benefits this form of exercise provides while promoting overall health.

Narrative Reviews and Methodological Assessments

Eleven narrative reviews provided additional context by focusing on PA levels, psychological outcomes, and participation rates. These reviews incorporated both qualitative and quantitative data, offering a comprehensive understanding of the factors influencing PA engagement in older adults⁸. The methodological quality of these reviews was assessed using the ROBIS tool, which helped in identifying potential biases and ensuring the reliability of the findings⁸.

This evidence-based approach shows that engaging in regular walking can aid in prevention by maintaining an active lifestyle, which is crucial for the health of both older adults and those seeking to improve their overall fitness. As recommended by the Centers for Disease Control and Prevention, even a simple 10-minute walk can yield significant health benefits, encouraging individuals to choose walks that fit their pace and preferences.

Qualitative Synthesis and Meta-Ethnography

A unique approach was employed to synthesize qualitative literature on physical activity and aging using meta-ethnography. This method re-conceptualized the subject by integrating theories and empirical findings from various studies, providing new insights into the motivations and barriers faced by older adults engaging in PA⁹. This synthesis highlighted the importance of social contact, enjoyment, and environmental opportunities in promoting sustained PA participation among aging populations⁸⁹.

The findings emphasize the diverse motivations that encourage older adults to engage in regular physical activity, particularly in social settings. These insights are crucial for health care teams and professionals in the medical school sector as they develop strategies to promote participation in outdoor activities, such as self-guided nature walks or easy-paced group sessions, ultimately enhancing the well-being of our aging population.

Effectiveness of Interventions Promoting Physical Activity and Social Participation

A systematic review focused on the effectiveness of interventions aimed at promoting both physical activity and social participation among community-dwelling older adults. This review included 45 studies conducted in various countries and evaluated the methodological quality of the included studies¹⁰. The findings indicated that while many interventions show promise, there is a need for more large-scale longitudinal projects to determine their long-term effectiveness and sustainability⁸¹⁰.

Engaging in community-wide walking initiatives can bridge social gaps while promoting exercising among older adults. By encouraging easy-paced 20-minute walks, health club staff can help ensure that pedestrians enjoy the many benefits that walking offers for overall health enhancement.

Methodological Considerations and Recommendations

Heterogeneity in intervention types, comparators, and methodologies often precludes statistical pooling through meta-analysis. Instead, narrative synthesis and sensitivity analyses are employed to elucidate the relationships and findings within the studies⁷. Recommendations for future research include adapting successful behavior change techniques (BCTs) for aging populations, exploring motivators like social contact and enjoyment, and conducting more longitudinal studies with follow-up beyond two years⁸. These efforts aim to identify and sustain effective PA interventions for older adults.

Mechanisms of Action

Walking has been shown to improve health in individuals over 50 through various physiological and psychological mechanisms. One of the primary mechanisms is the enhancement of cardiovascular function. Walking strengthens the heart, improving circulation, and reducing both systolic and diastolic blood pressure, which in turn decreases the risk of heart disease and stroke⁷¹¹. This activity helps manage other cardiovascular risk factors such as excess weight, high blood sugar, cholesterol, and chronic stress, thereby promoting overall heart health⁶.

Moreover, walking plays a significant role in maintaining the venous system, particularly the “second heart” formed by muscles, veins, and valves in the calves and feet. This system aids in pushing blood back to the heart and lungs, and regular walking strengthens this secondary circulatory system, improving leg muscle function and boosting healthy blood flow¹². Such improvements can delay the onset of varicose and spider veins and alleviate symptoms in those already affected¹².

Walking also has substantial effects on the nervous system. It requires intricate communication between the brain and various muscle groups, making it a complex activity that enhances neuroplasticity—the brain’s ability to reorganize its structure, functions, or connections in response to intrinsic or extrinsic stimuli¹³¹⁴. Regular walking can help mitigate the effects of sarcopenia (muscle loss) and neural atrophy associated with aging, thus maintaining muscle strength and neural efficiency¹⁴.

Psychologically, walking has been associated with improved mental health outcomes. It has been found to reduce anxiety and tension, promote positive emotions, and enhance overall mood through mechanisms that include increased cerebral blood flow and the release of endorphins¹⁵. These benefits extend to creativity, as evidenced by studies showing that walking can significantly boost creative thinking¹⁵.

Social engagement also emerges as a crucial factor in the positive outcomes associated with walking. Participation in physical activity programs that include walking not only improves physical performance but also fosters social interaction and support, contributing to enhanced social well-being and quality of life¹⁰.

Therefore, the multifaceted benefits of walking for individuals over 50 are evident in its ability to improve cardiovascular and nervous system function, reduce mental health issues, and foster social engagement, making it an essential activity for healthy aging.

Walking has tremendous potential to positively impact health, particularly for those over the age of 50. Not only does this activity support cardiovascular fitness, but it is also supported by research indicating how walking helps health through various physiological and psychological mechanisms. In addition, engaging in discussions with clinic staff can provide valuable insights on how to incorporate power walkers into group activities for enhanced motivation. As you explore the benefits of this exercise, remember that learning how to achieve a natural stride can greatly enhance your performance and comfort while walking.

Public Health Programs and Community Initiatives to Promote Walking

Public health professionals play a crucial role in promoting and sustaining physical activity, including walking, within communities. They can conduct research and evaluate programs to determine effective strategies for increasing walking and walkability⁴. These professionals summarize findings on successful community approaches, help other sectors design and implement interventions, and convene partners from multiple sectors to develop strategic action plans⁴. Additionally, public health efforts focus on collecting data about walking and walkability to measure and monitor changes over time⁴.

Promoting walking as a local health initiative can significantly improve community health outcomes. By leveraging insights from clinic staff and the latest research on how walking helps health, public health professionals can create effective strategies that encourage residents to take up walking programs.

Goals and Strategies for Promoting Walking

Several goals and strategies have been outlined to make walking a national priority and to design communities that are safe and easy for walking⁴.

A comprehensive approach to health can include teaching individuals to achieve a natural stride while walking, which can make a significant difference in their overall fitness. This is something we do at Your Goals PT for our local community (Cypress, Texas). As communities embrace walking initiatives, doctors are increasingly recommending the benefits of walking to their patients, highlighting various research findings that support this effective form of exercise.

Role of Community-Wide Campaigns in Promoting Walking

Community-wide campaigns are a comprehensive approach to promoting physical activity. These campaigns often combine media coverage, risk factor screening and education, community events, and policy or environmental changes to encourage walking and other forms of physical activity⁴. The involvement of various community sectors, including transportation, land use, and community design, is essential to create environments that support walking⁴.

Effective community-wide campaigns can significantly enhance engagement in physical activity through structured walking initiatives. By incorporating aspects such as community design and transportation improvements, these campaigns can create supportive environments for power walkers and others who want to get outside and enjoy the numerous benefits of walking, as highlighted in recent research on health.

Nonprofit and Volunteer Organizations

Nonprofit organizations play a crucial role in advancing community health by creating initiatives centered around walking and creating walkable communities. By implementing evidence-based walking programs, these organizations can leverage their reach & trusted relationships to share messages about the numerous benefits of walking, supported by extensive research that underscores its positive effects on overall health⁵. Incorporating walking into daily routines can yield significant health benefits, making it a vital component for a healthy lifestyle. To further enhance the impact of these initiatives, organizations should provide educational resources to encourage safe walking practices and well-equipped walking environments⁵.

Support from Schools and Higher Education Institutions

Educational institutions, including schools and universities, can also contribute to promoting walking. Schools can implement programs that encourage students and staff to walk, while colleges and universities can design their campuses to support safe and easy walking environments⁵. Given their myriad of health benefits, integrating walking and walkability into higher education curricula can further promote interdisciplinary training on the benefits of walking and walkable communities⁵. Moreover, proper footwear is essential to ensure a comfortable walking experience, allowing students to fully enjoy the advantages that walking has to offer.

Recommendations and Guidelines for Health and Walking

Walking Session Duration and Frequency

Some interventions begin with shorter sessions, such as 10-15 minutes, and gradually progress to longer periods of activity, such as 45 or 60 minutes⁸. The goal is to walk every day, but if that is not feasible, walking at least three to five days a week is recommended¹⁶. Regular walking can offer numerous benefits to both body and mind, and incorporating structured walking sessions into your weekly routine can maximize the numerous benefits of walking. 

Intervention Duration

Reported interventions in various studies have lasted anywhere from four weeks to three years, with most common durations being between three months and 12 months⁸. Shorter interventions lasting between four and 12 weeks were slightly less common, whereas those lasting over 12 months were significantly less common. The longest intervention reported lasted for 90 months and was part of an ongoing physical activity program, while the shortest lasted only one day, involving four different text messages sent over the course of the day⁸.

Engaging in structured walking programs offers numerous benefits that can reveal themselves through research-backed findings. By integrating safe walking techniques and ensuring proper footwear, participants can maximize the positive impacts walking can have on their overall health.

Tailoring Interventions for Effective Walking

Four reviews emphasized the importance of tailoring interventions to participants’ needs, which includes considering environmental mediators, personal readiness, and interests, as well as the types of activities available locally⁸. Environmental suggestions may include providing tailored information about local opportunities, such as maps of walking or cycling routes, information on upcoming events, neighborhood gyms, and home exercises⁸. It is particularly important that these environmental mediators match the individual interests of older adults.

As the research shows, designing walking interventions to older adults’ specific interests and needs can significantly enhance their participation and enjoyment of physical activity. Integrating appropriate suggestions, such as providing diverse walking paths and local resources, encourages these individuals to harness the benefits of walking while ensuring that proper footwear is included for comfort and safety.

Remote and Face-to-Face Interventions

Although the focus is on remote approaches to promoting physical activity, many interventions include an element of direct contact. This often involves individual consultation, counseling, or an introductory session at the beginning of the program⁸. One review described interventions that included a primary face-to-face dose followed by remote follow-up doses, such as motivational phone calls or mailed materials⁸.

Educational and Counseling Elements in Promoting Walking

Remote interventions frequently include educational elements, which can either be general physical activity information sent to participants or feedback-based tailored information providing individualized reports, leaflets, or exercise plans⁸. Additionally, a counseling component is often present, aimed at providing further support and motivation.

Intensity and Progression

For aerobic walking or jogging, self-selected intensity or prescribed moderate intensity (11-14 on the RPE scale) is recommended, ideally conducted three times a week for six months with 24-hour intervals between sessions⁷. The volume is typically set between 5,400 and 7,900 steps per day, with initial sessions starting at 30 minutes and increasing by 5 minutes per week over the first four weeks until reaching 50 minutes per session⁷.

Walking not only promotes cardiovascular fitness but also offers numerous additional health benefits that extend beyond physical well-being. 

Environment Considerations

Choosing appropriate walking environments is essential for maximizing benefits and minimizing risks. Hard surfaces like sidewalks and roads can strain the knees and joints but pose a lower risk of falls¹⁷. Softer surfaces like earth, beach, or grass are gentler on the joints but may present trip hazards, requiring caution¹⁷. Specialized tracks made from rubber-like materials can provide a softer and safer walking surface¹⁷.

Selecting suitable environments for walking significantly contributes to the overall benefits of this activity and reduces risk of injury.

Tools to Track Walking

Tracking steps can help maintain motivation, and simple, cost-effective tools such as smartphone apps can be used for this purpose¹⁷. Establishing a structured walking plan, such as walking 5,000 steps on specific days, can also help in maintaining regular activity¹⁷.

Incorporating a regular walking routine can significantly improve overall health by promoting consistent activity levels and offering numerous health benefits.

Research and Future Directions

Additional longitudinal research involving larger and more diverse populations is recommended to better understand how different environmental factors interact with individual health outcomes.

Comparative Studies

Research has consistently shown the myriad health benefits of walking, particularly for individuals over 50. Comparative studies highlight how walking can be more advantageous than other forms of exercise in certain contexts, and provide valuable insights for health policy and personal health management.

A significant finding from the studies is that walking, due to its low impact on the body, poses less risk of injury compared to running, making it a suitable activity for older adults. Running, on the other hand, requires more skill and a body type that can handle the physical stress associated with it, such as proper hip and knee alignment and an appropriate body weight¹⁸. Individuals who aim to improve their oxygen capacity and CO2 output may find running beneficial, whereas walking is better suited for goals like reducing blood pressure, enhancing mood, and improving sleep quality¹⁸.

Additionally, research has demonstrated that moderate to intense walking can significantly reduce the risk of high blood pressure, high cholesterol, and diabetes, provided the energy expended is comparable to running¹⁸. This is particularly relevant for older adults, who may find high-intensity activities less feasible.

Another study explored the mental health benefits of walking, emphasizing its role in reducing social isolation and fostering a sense of community. Face-to-face interactions during walking activities have been linked to better mental health outcomes for older adults, similar to the effects seen with physical activity¹⁰. These social benefits are crucial as they contribute to the overall well-being of individuals over 50.

A review of 46 papers, encompassing 45 studies, found that walking could lead to important health benefits by reducing social isolation and promoting a sense of belonging¹⁰. This review included a diverse participant pool with a significant number of female participants, underscoring the gender-specific advantages of walking. Most of the studies were conducted in high-income countries, suggesting a need for further research in low and middle-income settings to fully understand the global applicability of these findings⁹.

Finally, practical recommendations from experts underscore the ease of integrating walking into daily routines. Starting with short, manageable goals, such as a 20-minute walk each day, and gradually increasing the duration and intensity can help build a sustainable habit¹. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, and walking is an accessible way to meet this guideline, offering substantial benefits for managing risk factors like cholesterol, blood sugar, and blood pressure¹¹⁹.

The benefits of walking are well-supported by research. And be sure to select the proper footwear too for best comfort! Whether it’s a 15-minute stroll or an hour-long promenade, three or seven days a week, a little stepping out goes a long way.

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Footnotes

1. Benefits of Walking – Cleveland Clinic Health Essentials ^{2 3 4 5 6 7 8 9 10 11 12 13}
2. 8 Science-Backed Health Benefits to Walking for Seniors ^{2 3 4}
3. The multifaceted benefits of walking for healthy aging: from Blue Zones … ^{2 3 4 5 6}
4. 8 Surprising Benefits of Walking Every Day – Verywell Health ^{2 3 4 5 6 7}
5. Effectiveness of pedometer-based walking programmes in improving some … ^{2 3 4 5}
6. Promotion of physical activity interventions for community … – PLOS ^{2 3 4 5 6}
7. A life fulfilled: positively influencing physical activity in older … ^{2 3 4 5}
8. Frontiers | Interventions simultaneously promoting social participation … ^{2 3 4 5 6 7 8 9 10 11 12 13 14 15}
9. Heart disease: 500 extra steps a day may lower risk by 14% ^{2 3}
10. 15 Health Benefits of Walking, According to Doctors and Trainers ^{2 3 4 5}
11. How to Increase Neuroplasticity: A 9-Step Guide | SWM
12. What your gait says about your health – The Conversation ²
13. How Walking Enhances Cognitive Performance | Psychology Today
14. Executive Summary from Step It Up!: Call to Action | HHS.gov ²
15. Surgeon General strategies for making communities more walkable ²
16. 13 Benefits of Walking, Plus Safety Tips and More – Verywell Health
17. How To Improve Walking For Older Adults And Benefits — More Life Health … ^{2 3 4 5}
18. The Truth About Walking Workouts: 9 Myths and Facts – Everyday Health ^{2 3}
19. Daily Steps Goal if You’re Walking to Improve Brain Health in 2023 …

Let’s break down how each training objective works, how it improves running mechanics, and suggested exercise plans for each.

Stability Training

Stability training concentrates on improving your ability to keep your torso stiff while running. A stable torso is the ideal foundation your legs need in order to move smoothly and efficiently. This type of training is crucial for core stability and overall physical fitness.

How Stability Improves Your Running Mechanics

Many people forget how heavy their head and arms are since we carry them around all day. But think about this: While you run, you are constantly moving your body up and down. Over time, it can become tiresome to hold yourself in good upright posture, not to mention controlling your arm swing and trunk rotation.

To save energy, your body will let you slouch. Unfortunately, slouching your shoulders limits how deep you can breathe, and limits your natural arm swing and momentum. This can lead to stiffness and reduced range of motion.

In your lower body, with every stride you take, one leg is being pulled forward by your hip flexors and the other is being pulled back by your glutes. This alternative motion creates an opposing force on your pelvis, which when your trunk muscles get fatigued they stop resisting. Then your trunk will rotate, bend to either side, with every stride, eventually the excessive motion will wear down joints in your spine.

Just think about it, all that energy you’re using on trunk motion could be spent moving you forward at a faster pace or for a longer distance. By controlling that motion, you are reducing the stress on your spine and potentially preventing chronic pain or musculoskeletal disorders.

Stability training and strengthening core muscles are two most effective ways to optimize your stride—and protect your lower back.

The Lumbar Multifidus

The Lumbar Multifidus muscle, which is the largest deep muscle along the spine, is essential for counteracting lower back flexion caused by the abdominal muscles. You can stop damage to your lumbar spine by strengthening your multifidus muscles; since a strong multifidus prevents excessive flexion of the spine. 

Where training lower back muscles goes wrong, causing injury, is with exercise that actively extends your spine into excessive lordosis, especially with resistance. The Lumbar Multifidus holds the vertebrae in place by resisting flexion, not extending into lordosis. This means the exercises that strengthen your multifidus are trunk stabilization exercises, not lumbar extension exercises. 

Balance Training

Balance training concentrates on improving how steady you are on your feet, on uneven surfaces, and on one foot. This type of training is essential for fall prevention and improving overall physical strength.

How Balance Improves Your Running Mechanics

Running is essentially a single leg activity with momentum. It is not common for some to think about training their balance if they don’t fall or trip when they walk. However, with all sport activities, you should train your muscles in a way that mimics the movements you use during the sport. This improves your skills and prevents injuries. Therefore, for running, balance training has big payoffs.

When running, every stride you take has you landing, quietly preferably, on one foot then transitioning your weight from behind that foot (or on top of your foot depending on stride length/style) to in front of that stance foot, while bringing your other leg forward to do it all again.

There is a lot going on when you run. If your foot or ankle moves all over the place while you are simply standing in one place, then that is happening while you run. Not being able to control your ankles when you land means that your knee or hips will be affected.

How I Check Patients for Proper Form and Technique

When I first work with a runner for any reason, I check their single leg balance. More often than not I find they either have to shift their body weight dramatically over the standing leg bending their torso or their ankle moves so much that they can’t stand for 30 seconds.

With this one simple test I find out what happens every time they land while running.

It might not seem like a huge deal that you have to shift side to side; however, that is a lot of work for lower back muscles to continually pull you back to upright with every step you take. Not to mention, you have not been running when I do this test. What happens when you start to get fatigued?

Similar issue if your ankle moves a lot when you’re balancing on one leg. If when you land your ankle falls inward, towards your arch, your knees will rotate inward, which causes your hip to drop down. Over time, this running mechanics causes anything from patella femoral syndrome to lower back pain.

Examples of Stability Training Exercises

Examples of stability training exercises are:

• Plank variations
• Bird dog
• Dead bug
• Medicine ball rotations

These exercises focus on improving core stability and overall physical strength.

Examples of Balance Training Exercises

Examples of balance training exercises are:

• Single-leg stance
• BOSU ball exercises
• Heel-to-toe walk
• Yoga poses like tree pose

These exercises help improve balance, coordination, and can aid in fall prevention.

Although these exercises can be beneficial, it’s best to see a Physical Therapist who specializes in training runners to identify the exercises best for your situation.

I work with adult runners, 40 years old and up, to develop personalized programs for their specific needs. These programs often incorporate elements of strength training, stretching, and functional training to address issues like sciatica, spinal stenosis, and hip pain.

If you’re experiencing lower back pain or want to improve your stability and balance for better running performance, it’s critical to seek a professional who specializes in active adults. This can help prevent over-training and reduce the risk of strain injuries.

At Your Goals Physical Therapy, we help active adults end their aches and pains and reclaim their favorite physical activities – without medication, injections, or surgery.

If you are in the Cypress, Texas area, and you have a few questions about your specific situation,  request to schedule a time to talk with me. On that call, we can discuss your specific situation, making sure we are a good fit before you commit to a paid service.

Ready to start? Complete the “ask about cost & availability” form and we’ll call you to create a personalized plan that addresses your specific needs, getting you back to running at the level you want.