Is excessive walking ever detrimental?

[dolphinboy]

(I’m putting this question here because I assume there is a factual answer, but this may move into IMHO territory so Mods feel free to move it as appropriate. This is a not a request for medical advice. I will also be asking my doctor about this next week when I have my annual physical.)

I’ve gotten into the habit of walking/hiking around 6 miles a day on average, at least 5 days a week. I started doing it for my dog, but now I do it as much for me as him. I live in the mountains so there are numerous trails near my house that I can use for hiking. Nothing too challenging, but I do sometimes climb and descend a few hundred feet along narrow switchbacks. I began doing this about 6 months ago and I’ve noticed it’s gotten easier and easier for both me and the dog.

My question is if I continue this amount of walking/hiking could it cause long term damage to my body? I’m not talking about tripping and spraining my ankle or being attacked by a Grizzly Bear, just possible “wear and tear” on my legs, joints, and hips.

My doctor says I am in good physical health for my age (64) and that moderate daily exercise is generally a good thing. I’m not jogging or running marathons, just walking at a reasonably good pace, (20-minute miles typically). I enjoy these hikes and my wife comes along too once in a while.

Does this amount of walking help me, hurt me in some way, or really have no impact on my overall body? I don’t want to end up having surgery someday because I spent too many years walking my dog…

[Beckdawrek]

I can’t see how it would be bad, barring that accident. I walk my little doggies about 2 miles a day. At a very leisurely pace. I’ve been doing it for a few years with no ill effects. I carry a walking stick for…well…I don’t know, it just makes me feel better.

[Lumpy]

This guy who hiked the Appalachian Trail said that by the end he had turned his body into a walking machine.

In some sense, I have never been healthier than when I was hiking the AT. But it was a strange sort of fitness, because I was fit for only a single task: walking.

and

It takes your body a few days to realize that you have stopped hiking for good. The grace period seems to last about three or four days; hikers who take breaks longer than that told me that they began to feel more tired and sore, rather than more rested. It is as if, after four days without hiking, the body’s control center says, “Ahh, finally, this death march is over. Now we can begin doing all of those repairs we’ve been putting off for months.”

So while I would hesitate to name a specific point at which you’re overdoing it, there apparently is one.

[dtilque]

Six miles of walking on hilly terrain should take about two hours a half hours, maybe three. You aren’t putting any strain on your body that it shouldn’t easily be able to handle. You aren’t even close to overdoing it.

[iamthewalrus_3]

@dolphinboy

Does this amount of walking help me, hurt me in some way, or really have no impact on my overall body? I don’t want to end up having surgery someday because I spent too many years walking my dog…

I expect it will help you stay in shape and healthy much longer than not doing it. You’re not walking to the point of exhaustion or injury, and you’re not doing anything high impact that’s particularly likely to lead to injury. Just pay attention to things that get sore. It might also be worth working with a trainer of some kind who can analyze your gait and keep you from repetitive motions that might increase injury if you want to be proactive.

On the margin, an hour of moderate walking is almost certainly better for your body than an hour of sitting.

[Velocity]

It depends a lot on what surface you are walking on. Grass, gravel, etc is probably fine. But if it’s hard concrete or pavement, you can actually do great harm to your knees over a period of years or decades.

[eschrodinger]

And hiking on trails is probably much easier on your body than, say, walking on sidewalks. I went through a period of about a year where I regularly went on long 1-2 hour walks in the city. About 9 months in, I started having foot pain. Within 3 more months, and particularly after one unplanned long walk in bad shoes, I had to stop because of plantar fasciitis. As long as you don’t start to develop that kind of injury, it seems much more like something that will keep you healthy than make you unhealthy.

[rat_avatar]

Six miles in 2 hours is 3 MPH which is a pretty low energy output.

With No grade:

Walk:
[INDENT]3 MPH ~= 3.3 METs
4 MPH ~= 4.9 METs

Run:
3 MPH ~= 5.6 METs
4 MPH ~= 7.1 METs
[/INDENT]

Three to six METs is just Moderate-intensity

So unless you personally show signs of overtraining there isn’t much to worry about. Heck I use to have more time than that as a bike commuter and still had to do ~1.5 hours with my Husky a day without problems. But you need to learn to listen to your body.

[Ambivalid]

Anything can be taken to excess. If drinking water can reach a point where it’s dangerous and harmful, it’s safe to say walking can to taken to that point as well. However, what you’re doing doesn’t strike me as excessive. The best gauge is your body; listen to it and pay heed to what it tells you.

[Machine_Elf]

@Velocity

It depends a lot on what surface you are walking on. Grass, gravel, etc is probably fine. But if it’s hard concrete or pavement, you can actually do great harm to your knees over a period of years or decades.

:dubious: How do long-distance runners cope after years of practicing their sport?

[needscoffee]

How were your parents’ health? Their knees, hips, and backs? Osteoarthritis is a condition of wear and tear. If you’re very prone to get it, you might want to be a little cautious, but it sounds like you’re doing just fine.

[Kent_Clark]

@needscoffee

How were your parents’ health? Their knees, hips, and backs? Osteoarthritis is a condition of wear and tear. If you’re very prone to get it, you might want to be a little cautious, but it sounds like you’re doing just fine.

If you’re 64 years old, wearing out your joints might be a serious concern. My wife’s arthritis was so bad that her knees were basically bone on bone, and she had her first knee replacement at 55. But if your joints aren’t creaking or giving you any other warning signs, you’re probably fine if you keep things in moderation.

[Telemark]

@Machine_Elf

:dubious: How do long-distance runners cope after years of practicing their sport?

Lots of long distance runners have injuries, it’s pretty much guaranteed for runners who put in a lot of miles over a long period of time. But cross training, running on softer surfaces, taking breaks, lifting, and massage/yoga/therapies all can help things out. I’ve had a few running related injuries (torn meniscus, tendonitus, plantar fascitis) and you come up with techniques to help you survive.

Also, some people have bodies that can take 60+ miles a week. Others don’t. It’s not something you can always predict in advance.

[Cabin_Fever_1]

@Telemark

Lots of long distance runners have injuries, it’s pretty much guaranteed for runners who put in a lot of miles over a long period of time. But cross training, running on softer surfaces, taking breaks, lifting, and massage/yoga/therapies all can help things out. I’ve had a few running related injuries (torn meniscus, tendonitus, plantar fascitis) and you come up with techniques to help you survive.

Also, some people have bodies that can take 60+ miles a week. Others don’t. It’s not something you can always predict in advance.

^^^This.
If you are not writhing in pain at the end of the day. That is good. Go slow when you need to.
When I was in the hospital for 6 months, they assigned me a physical therapist who knew enough when to push my limits and when to “take a break”. Invaluable. I am stronger today because of it. You might want to seek out a PT to discuss.
Not offering medical advice. Just recent personal experience.

[Machine_Elf]

@Telemark

Lots of long distance runners have injuries, it’s pretty much guaranteed for runners who put in a lot of miles over a long period of time. But cross training, running on softer surfaces, taking breaks, lifting, and massage/yoga/therapies all can help things out. I’ve had a few running related injuries (torn meniscus, tendonitus, plantar fascitis) and you come up with techniques to help you survive.

Also, some people have bodies that can take 60+ miles a week. Others don’t. It’s not something you can always predict in advance.

OK, so maybe using LD runners as an example was a bit of an overreach. But AIUI walking is considered to be a low-impact form of exercise; I would not expect walking on concrete/pavement (assuming you’re wearing decent shoes/sandals) to cause any sort of long-term damage (or at least not anything that could be avoided by walking on softer surfaces).

[kitap]

@Kent_Clark

If you’re 64 years old, wearing out your joints might be a serious concern. My wife’s arthritis was so bad that her knees were basically bone on bone, and she had her first knee replacement at 55. But if your joints aren’t creaking or giving you any other warning signs, you’re probably fine if you keep things in moderation.

It really does depend on your body. My father is 90 with no hip or knee issues and we did four days at Disney World in December. While we were not going at an Olympic pace, he did walk everywhere. And we have a family friend who is 60 who just had their second hip replaced and was practically wheelchair bound before the surgeries.

[albino_manatee]

i tend to walk 6+ miles a day … usually on paved surfaces … this s’been going on for many years. temperatures don’t inhibit me … am out there in both triple- and single-digit temps. and, typically, the shoes wear out quickly. walmart ‘cheapies’ last a month-and-half … pumas have become my best friend. had i walked solely (pun intended) upon unpaved trajectories … my treads probably would retain their functionality 'n rigidity 'n support for a good deal longer.

as i continue walking in tattered/ deformed footwear … the foot’s muscles tend to ‘displace’ themselves (but still perform). when replacement shoes finally arrive … there are certain areas of the arch/sole which feel tender and need to adjust/ adapt and relearn (by themselves) with a bit of insistent persuasion.

my gait is steady 'n brisk (15min miles) … i do not shuffle … nor do i misstep. of course, one needs to keep hydrated … 'specially in the heat of summer afternoons. calf-cramps appear while sleeping … but, i’ve taught myself how to deal with 'em … and it’s become a ‘non-issue’. walking 6-7 days a week … treat myself to the occasional day off. do not hunch over while walking. and, at this age, keep one eye on the path immediately ahead. for city dwellers, this is an added bonus … avoiding projectiles (nails, screws, etc.) as well as chewing-gum and other riff-raff.

there’d been a time, from early on, when i’d stop walking for a period of 2+ days … therein, my thigh-muscles would start aching … veritably, due to lack of exercise. those symptoms have since disappeared. go figure.

a baby-boomer of the 50’s … the predominant reason for me walking excessively is because i suffer from dvt … and my feet get sore if i do not walk. my bmi rates a steady 23.2 … used to be heavy drinker, but have curbed almost all urges … am non-smoker … only medicine i take is aspirin (thinner and headaches). the walking did not precipitate or encourage the dvt … rather, it’s likely the fact that i stopped drinking … which caused the blood to thicken (absence of alcohol thinner agents) … thereby, developing clots. the acupuncture sessions also coulda’ proven detrimental (or so i had read).

during the dvt’s worst onslaught … one of the feet would swell up twice the size … rampant indications of gout 'n heel-spur 'n plantar-fasciitis … all at the same time. so, i lost weight … and started walking 'n walking 'n walking. coursing through burn and ache … the severity of the symptoms disappeared (lost 25+ lbs within a month). however, many years later, still consider myself to be on borrowed time.

advice for others … never take your feet/legs for granted … show 'em some love … exercise.

well … that’s all i got, commander … c’est la vie.

[Telemark]

@Machine_Elf

But AIUI walking is considered to be a low-impact form of exercise; I would not expect walking on concrete/pavement (assuming you’re wearing decent shoes/sandals) to cause any sort of long-term damage (or at least not anything that could be avoided by walking on softer surfaces).

I completely agree with that.

[dolphinboy]

Thanks, everyone for the advice. No pain so far so I don’t think I’m doing any real damage, but I am wearing out my hiking shoes much faster than I did before. I will listen to my body and try to avoid paved roads whenever possible. I am sleeping much better and I’ve definitely lost weight as a result of my walking.

I use a free app on my iPhone called Steps that shows me how many steps I have taken on any given day. I try to do at least 12,000 steps a day, but I don’t always do that many. I go bowling regularly and do other activities, like biking, to keep me moving.

I’m retired, so I can spend as much time walking during the day as I want. I just don’t want to overdo it and pay for it later. I’ll talk to my doctor about it at my annual physical…

[Cabin_Fever_1]

@albino_manatee

i tend to walk 6+ miles a day … usually on paved surfaces … this s’been going on for many years. temperatures don’t inhibit me … am out there in both triple- and single-digit temps. and, typically, the shoes wear out quickly. walmart ‘cheapies’ last a month-and-half … pumas have become my best friend. had i walked solely (pun intended) upon unpaved trajectories … my treads probably would retain their functionality 'n rigidity 'n support for a good deal longer.

as i continue walking in tattered/ deformed footwear … the foot’s muscles tend to ‘displace’ themselves (but still perform). when replacement shoes finally arrive … there are certain areas of the arch/sole which feel tender and need to adjust/ adapt and relearn (by themselves) with a bit of insistent persuasion.

my gait is steady 'n brisk (15min miles) … i do not shuffle … nor do i misstep. of course, one needs to keep hydrated … 'specially in the heat of summer afternoons. calf-cramps appear while sleeping … but, i’ve taught myself how to deal with 'em … and it’s become a ‘non-issue’. walking 6-7 days a week … treat myself to the occasional day off. do not hunch over while walking. and, at this age, keep one eye on the path immediately ahead. for city dwellers, this is an added bonus … avoiding projectiles (nails, screws, etc.) as well as chewing-gum and other riff-raff.

there’d been a time, from early on, when i’d stop walking for a period of 2+ days … therein, my thigh-muscles would start aching … veritably, due to lack of exercise. those symptoms have since disappeared. go figure.

a baby-boomer of the 50’s … the predominant reason for me walking excessively is because i suffer from dvt … and my feet get sore if i do not walk. my bmi rates a steady 23.2 … used to be heavy drinker, but have curbed almost all urges … am non-smoker … only medicine i take is aspirin (thinner and headaches). the walking did not precipitate or encourage the dvt … rather, it’s likely the fact that i stopped drinking … which caused the blood to thicken (absence of alcohol thinner agents) … thereby, developing clots. the acupuncture sessions also coulda’ proven detrimental (or so i had read).

during the dvt’s worst onslaught … one of the feet would swell up twice the size … rampant indications of gout 'n heel-spur 'n plantar-fasciitis … all at the same time. so, i lost weight … and started walking 'n walking 'n walking. coursing through burn and ache … the severity of the symptoms disappeared (lost 25+ lbs within a month). however, many years later, still consider myself to be on borrowed time.

advice for others … never take your feet/legs for granted … show 'em some love … exercise.

well … that’s all i got, commander … c’est la vie.

All that rings a bell with me. A lifelong drinker (aka, an alcoholic) I was diagnosed with DVT soon after I quit. Was put on warfarin then Xarelto, ended up with blood clots in my aorta (which now has some sort of filter bag to catch stray clots), upper thigh, and ankles. Very familiar with the swollen feet thing. Then a stroke. I now walk slowly but steadily on both pavement and turf.

And speaking of shoes, my Walmart cheapie slip-ons ($3US!) are about wore out. Time for a new pair! I should invest in something specifically for walking this time. I average about 2-3 miles at a time, up to 5 to 10 miles total, listen to my body and rest when it tells me to take a break.