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5 common walking mistakes that could hurt your progress, according to an expert

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Walking is a great way to get the body moving and clear the mind — but if you’re doing it wrong, it may do more harm than good.

That’s according to Dr. Milica McDowell, author of the new book “Walk,” a guide to getting the most out of walking.

The Montana-based doctor of physical therapy, who specializes in lower extremity and orthopedics, shared in an interview with Fox News Digital how powerful walking can be.

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“Walking has incredible health benefits for your wellness today and your longevity tomorrow,” she said. “And it’s something that’s at an all-time low since the pandemic.”

“Walking improves every system in your body – gut, musculoskeletal, mental health, your hormones – and so it has an incredible power to help optimize how you’re doing.”

McDowell added that walking is a “phenomenal way” to support a weight-loss journey, as it’s low-impact and low-intensity. It can also boost creativity and reduce stress.

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While the health benefits of walking are evident, McDowell warned of some mistakes that could reverse progress.

Escaping our phones can sometimes feel impossible, but if there’s ever a time to be on do-not-disturb, it’s during a walk, according to McDowell.

Walking while scrolling is “really dangerous,” she cautioned, as you’re less aware of your surroundings and more susceptible to accidents.

“You could step in a pothole. You could get hit by a car. You could trip over something. You could bump into someone,” she said. “Walking and scrolling is actually a bit of a public health crisis.”

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Scrolling also puts the neck in a downward position, making the head heavier, which changes your posture “from the top down,” McDowell said. “That can be a problem if you’re someone who struggles with neck pain, back pain or shoulder pain.”

McDowell recommends wearing a proper shoe designed specifically for walking to support the feet, promote healthy alignment and protect musculoskeletal health.

The shoe should be “shaped like a foot” so that the toes have room to spread within a wide toe box, she said.

Having space between each toe activates more muscles in the foot and creates a “more healthy walking gait,” according to the expert.

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More than 60% of adults wear the wrong shoe size, according to McDowell, and sizing can vary significantly between brands and manufacturers. She recommends getting measured by a professional to ensure the optimal fit.

Walking engages important muscles that support stability and mobility, including the glutes, which help propel the body forward with each step.

But walking shouldn’t be your only form of exercise, experts say. Incorporating strength training and other forms of movement can help prevent overuse injuries, improve balance and build overall fitness.

“A health stack includes drinking enough water, having healthy nutrition and sleeping adequately — and walking can be added to the other activities,” she said.

Pairing walking with activities like weightlifting, pickleball, dancing or CrossFit can help create a more balanced fitness routine, according to McDowell, and are all part of building a strong “health stack.”

“A health stack includes drinking [enough] water, having healthy nutrition, sleeping adequately — and walking can be added to the other activities,” she said.

The speed at which we walk may tell us more about our health than we think.

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Walking speed is the sixth vital sign of health, according to McDowell. These clinical measurements also include blood pressure, heart rate and body temperature.

If your walking speed begins to decline, this could be a marker of underlying health conditions up to seven years before they occur.

While most people walk at about 90 to 100 steps per minute, translating to about three miles per hour, McDowell suggested increasing your speed to reap “higher level benefits.”

This might mean taking a brisk walk at about 120 to 130 steps per minute, or three and a half to four miles an hour.

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“That can be a place where you get higher level payoff, including more calories burned, if you’re on a weight-loss journey,” she said.

McDowell emphasized the importance of staying consistent with your walking routine. 

A daily walk will have bigger payoffs than only walking once or twice a week. The expert likened walking to basic hygiene, such as brushing your teeth.

“Everyone is at different places on their walking journey,” she said. “Don’t set the 10,000 steps per day benchmark. That is a marketing myth … Go ahead and find a step count that works well for you, maybe between 5,500 and 7,500.”

McDowell summed up that each walk should be efficient.

“If you are an efficient walker, you are graceful, you are not wasting energy, you are walking balanced no matter your height, your weight or your age,” she said.

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As the wellness movement has emphasized the importance of just moving, McDowell commented that walking is a “pinnacle activity” in this push.

“People are recognizing that these softer, more consistent activities can provide a lot of benefit for our physical and mental health,” she said.

“You don’t have to go and crush yourself in the gym. You don’t have to be dripping sweat … It’s something you can do for periods of time throughout the day, little ‘snacks’ that all add up, or you can take longer walks depending on what time is available to you.”

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Walking can also be a positive social experience done with friends and loved ones, McDowell noted. This is particularly important for seniors who can benefit from the combined physical activity and social interaction.

Walking with an older adult can help combat loneliness,” she said. “It can also help improve balance and reaction time, and reduce fall risk.”

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Tucker Carlson Officially Makes Shock Announcement — He’s Out

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Tucker Carlson Officially Makes Shock Announcement — He’s Out

A growing divide within the conservative movement is becoming increasingly difficult to ignore, as longtime commentator Tucker Carlson declared that he no longer considers himself a Republican, citing frustration with what he sees as the party’s abandonment of its America First roots.

Carlson made the remarks during a podcast appearance with hosts Travis Dhanraj and Karman Wong, where the discussion turned to the political landscape ahead of the upcoming midterm elections and whether voters remain satisfied with the direction of the Republican Party.

While Carlson made clear that he remains aligned with many conservative principles, he argued that some Republican leaders have drifted away from the priorities that helped fuel President Donald Trump’s rise and transformed the GOP into the dominant force it is today.

“I’m out,” Carlson said during the interview.

“And if I’m out, then I think a lot of other people are out.”

Carlson’s comments came as he discussed polling data and voter sentiment ahead of the next election cycle.

“I would not support the Republican party. There’s no chance I would support the Republican party,” he said.

The former Fox News host argued that certain Republican lawmakers had betrayed their voters by supporting policies he believes put foreign interests ahead of American priorities.

“How could I or any American voter support a political party that’s not loyal to the United States? That puts the interests of a foreign country above those of its own citizens?

“It’s not possible to vote for people like that, and I’m not going to.”

Carlson’s remarks highlight a growing debate inside conservative circles over the future direction of the Republican Party.

At the center of the disagreement is not President Trump himself, but rather how some Republicans have approached foreign policy, military intervention, and America’s role overseas.

Trump built his political movement on the promise of putting American interests first, securing the border, rebuilding the economy, restoring energy independence, and avoiding the endless foreign conflicts that frustrated many voters for decades.

Many of Trump’s supporters continue to view the America First agenda as one of the defining achievements of his political movement.

Carlson suggested that some Republicans have lost sight of those principles.

“I think I’ve voted Republican my entire life,” Carlson said.

“I’ve been a consistent defender for 35 years, of the Republican party. I mean, a very consistent defender.”

“But there’s no defending this because it’s immoral and it’s exactly the opposite of what a political party in a democracy is charged with doing — which is representing its own voters, its own citizens, its own nation.”

“And they’re not doing that,” Carlson concluded.

The comments come amid an ongoing debate among conservatives regarding foreign policy, particularly following recent tensions involving Iran and the broader Middle East.

Carlson has been one of the most vocal advocates of a non-interventionist approach that emphasizes American interests above foreign entanglements. Other conservatives, including commentators and lawmakers aligned with a more traditional hawkish worldview, have argued that a strong American presence abroad remains necessary to protect national security.

The disagreement intensified after military operations involving Iran earlier this year, with Carlson and several other prominent voices warning against policies they believe could lead to deeper involvement in overseas conflicts.

Despite those disagreements, Carlson has generally continued to support many of Trump’s domestic policies, including border security, immigration enforcement, energy production, and efforts to prioritize American workers and taxpayers.

The broader divide illustrates the ongoing evolution of the Republican Party under Trump’s influence.

For decades, the GOP was largely defined by traditional establishment conservatives who favored aggressive foreign policy and intervention abroad. Trump’s rise fundamentally reshaped that coalition, bringing millions of working-class voters, independents, and populist conservatives into the party.

Today, debates like the one Carlson has raised reflect a larger question facing Republicans: how closely the party will adhere to the America First principles that helped fuel Trump’s political success.

Whether Carlson ultimately returns to the Republican fold remains to be seen. But his comments underscore a reality that many political observers have noted in recent years: the future of the conservative movement is increasingly being shaped by debates over foreign policy, national sovereignty, and what it truly means to put America first.

As those discussions continue, one thing remains clear: the America First movement that transformed Republican politics is still driving much of the conversation inside the conservative movement today.

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Top Fox News Host Suffers Deranged Meltdown On LIVE TV — Doesn’t End Well…

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Top Fox News Host Suffers Deranged Meltdown On LIVE TV — Doesn’t End Well…

A growing divide within the conservative movement spilled into public view this weekend as Fox News host Mark Levin launched a blistering attack on President Donald Trump’s Iran strategy, accusing the administration of pressuring Israel while pursuing a diplomatic agreement designed to permanently prevent Iran from obtaining a nuclear weapon.

The dispute comes as the Trump administration continues negotiations with Tehran following a series of devastating military strikes that crippled Iran’s nuclear infrastructure, eliminated key regime leaders, and left the Islamic Republic in one of the weakest positions it has faced in decades.

President Trump and Vice President JD Vance have argued that the administration is negotiating from a position of overwhelming strength after demonstrating a willingness to use military force when necessary. Their goal, they say, is simple: ensure Iran never obtains a nuclear weapon while avoiding another endless war in the Middle East.

Levin, however, remains deeply skeptical.

During a fiery monologue that lasted more than 17 minutes on Saturday, the longtime conservative commentator accused members of the administration of unfairly targeting Israel while becoming too optimistic about Iran’s intentions.

“I want to say to people in and out of the administration: stop trashing, smearing, bullying the little state of Israel. Stop cozying up to and telling us that the enemy regime in Iran is now more rational, more moderate, and a regime that we can deal with,” Levin demanded. “When just a few months ago they slaughtered 50,000 people, they’re still hanging young people today and, if they had a nuclear missile today, they’d fire it into our country as sure as I’m alive.”

Levin also rejected any suggestion that Israel should allow outside governments to dictate its security decisions.

“I don’t know what’s going on, but if people think they can bully a little country, Israel — a people that have existed 4,000 years through the Babylonians and the Persians, through the Romans and the Third Reich — into surrendering their defense and their decision on how to secure their country, they get another thing coming,” Levin continued. “I think it’s outrageous.”

The criticism did not stop there.

Levin also used social media to question several administration policies, including reports surrounding a Boeing 747 gifted by Qatar and modified for use supporting presidential airlift operations.

“If it’s legal and other countries do it so be it. Do you think wealthy countries should be able to lavish gifts on our government?” Levin wrote.

His sharpest criticism, however, focused on the administration’s efforts to secure a broader peace agreement with Iran and its proxies.

“Item #1 in the MOU provides there’s an immediate and permanent end to the war and that includes Hezbollah in Lebanon. Iran is Hezbollah,” Levin posted. “What’s the enforcement mechanism? Nothing. Israel defends itself after constant attacks from Hezbollah and is admonished for it. Its interests are not aligned with ours, we’re told. It’s endangering the peace deal. This is beyond nuts.”

In another post, Levin argued that current ceasefire efforts were coming at Israel’s expense.

“Apparently as long as Israeli soldiers are killed the ceasefire is holding,” Levin claimed.

The administration has strongly rejected suggestions that it is abandoning Israel or weakening its support for America’s closest ally in the Middle East.

President Trump responded directly Sunday with a warning aimed squarely at Iran and its regional proxies.

“Iran must immediately stop their highly paid PROXIES in Lebanon from causing trouble. If they don’t, we’ll hit Iran very hard again, just like we did last week, only harder!!!” Trump posted on Truth Social.

For supporters of the administration, that message demonstrates exactly why they remain confident in Trump’s approach. They argue that no modern president has shown a greater willingness to confront Iran militarily while simultaneously seeking a diplomatic resolution that serves American interests.

Vice President JD Vance and Secretary of State Marco Rubio have both emphasized that any final agreement would require Iran to permanently abandon its nuclear ambitions, submit to extensive inspections, and comply with strict verification requirements before receiving any economic benefits.

Administration officials also note that no sanctions have been lifted, no frozen assets have been released, and no direct payments have been authorized.

Instead, they argue that Trump has successfully put Iran in a position where the regime must choose between compliance and continued isolation.

The disagreement highlights a broader debate that has been developing inside the Republican Party for years.

Traditional foreign-policy hawks often favor maintaining maximum military pressure and remain deeply skeptical of negotiations with hostile regimes.

Trump’s America First coalition generally supports overwhelming military strength but prefers leveraging that strength into favorable deals that avoid long-term military entanglements.

Supporters of the president argue that Trump’s strategy reflects the same formula that has defined much of his foreign policy: peace through strength.

Strike hard when necessary. Demonstrate unquestionable resolve. Negotiate from a position of power. And avoid the costly nation-building efforts and endless conflicts that frustrated many Americans for decades.

As negotiations continue, the debate between Levin and the Trump administration reflects a larger question facing conservatives: how best to secure American interests abroad while staying true to the America First principles that have reshaped the Republican Party.

For now, President Trump appears committed to proving that military strength and diplomacy are not opposing strategies—but complementary tools for achieving lasting peace and protecting America’s national security.

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It’s Over! The House Votes 396-13 — Trump Just Won!

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It’s Over! The House Votes 396-13 — Trump Just Won!

In a rare display of bipartisan cooperation, the U.S. House of Representatives overwhelmingly passed the amended 21st Century ROAD to Housing Act this week, advancing a package of reforms designed to tackle America’s housing affordability crisis while delivering on several key priorities championed by President Donald Trump.

The legislation passed by a decisive 396-13 vote, reflecting broad agreement that soaring housing costs, rising rents, and limited inventory have pushed homeownership out of reach for millions of Americans.

Supporters say the bill addresses one of the country’s most pressing economic challenges by cutting red tape, increasing housing supply, strengthening lending opportunities, and helping ensure that American families—not large corporations—have a fair shot at buying homes.

The legislation combines elements of previous House and Senate proposals and seeks to address housing shortages that have contributed to record-high home prices in many parts of the country.

House Financial Services Committee Chairman French Hill praised the measure as a practical, results-oriented solution focused on expanding opportunities for working Americans.

“This bill prioritizes American families by expanding homeownership, enhancing affordability, reducing burdensome regulations that drive up costs, and increasing housing supply nationwide,” Chairman Hill stated.

“Importantly, it delivers on President Trump’s call to limit institutional investors from competing with the American people as they seek to purchase a home,” Hill added.

The legislation includes a variety of reforms aimed at accelerating housing construction and reducing barriers that have slowed development for years.

Among its key provisions, the bill streamlines federal permitting requirements, reduces lengthy environmental review processes for certain redevelopment and infill housing projects, and encourages innovative housing solutions such as modular and manufactured homes.

The measure also provides grants to local governments willing to modernize zoning laws and remove restrictions that limit new construction.

Supporters argue that restrictive zoning policies, excessive permitting delays, and government bureaucracy have significantly contributed to America’s housing shortage.

Rather than relying on massive new federal spending programs, the legislation focuses on empowering local communities, encouraging private-sector investment, and removing obstacles that make housing more expensive.

The bill also raises loan limits for multifamily housing developments, creating incentives for apartment construction and expanding options for renters and first-time buyers alike.

Additional provisions strengthen rural housing initiatives, expand support for veterans seeking housing, modernize financing for smaller mortgage loans, and increase the role community banks can play in local lending markets.

Community banks have long argued that excessive regulations have made it more difficult for them to serve homebuyers and construction projects in their local communities.

Democratic Rep. Maxine Waters acknowledged the seriousness of the housing crisis despite broader political disagreements.

“America is in the middle of a full-blown affordable housing and homelessness crisis, and working families are burdened by skyrocketing rents and a housing market that is pushing homeownership further out of reach,” Waters said.

One of the most notable aspects of the legislation is its effort to curb the growing influence of large institutional investors in the housing market.

For years, investment firms and corporate landlords have purchased thousands of single-family homes, often outbidding families and first-time homebuyers. Critics argue that this trend has driven up prices while transforming communities into rental markets dominated by large corporations.

The legislation includes targeted restrictions designed to discourage large institutional investors from acquiring additional single-family homes.

That approach aligns closely with President Trump’s housing agenda.

Throughout his second administration, Trump has repeatedly argued that homeownership should remain a cornerstone of the American Dream and that government policies should prioritize families over Wall Street investors.

In his National Homeownership Month proclamation earlier this month, Trump emphasized the importance of restoring affordability and expanding opportunities for future homeowners.

“During National Homeownership Month, my Administration recommits to making housing more affordable so that young Americans and hardworking families can raise children, build memories, and create a future in a home of their own,” Trump said.

The president has frequently blamed the housing crisis on “reckless spending, burdensome regulations, and failed housing policies” implemented under previous administrations, as well as “mass illegal immigration and large institutional investors” that have increased pressure on housing supply.

Trump has also taken executive actions aimed at reducing institutional ownership of single-family homes, lowering mortgage costs, and strengthening federal housing programs.

“Under my leadership, America will be a Nation where homes belong to families — not corporations,” Trump said.

At the same time, Trump has emphasized the importance of protecting the value of homes already owned by millions of Americans.

“I don’t want to drive housing prices down. I want to drive housing prices up for people that own their homes. Existing housing, people who own their homes, we’re going to keep them wealthy. We’re going to keep those prices up. We’re not going to destroy the value of their homes so that somebody that didn’t work very hard can buy a home,” Trump said during a Cabinet meeting earlier this year.

He has also repeatedly summarized his housing philosophy with a simple message:

“Homes are built for people, not for corporations, and America will not become a nation of renters.”

With overwhelming bipartisan support in the House and growing concern over affordability nationwide, supporters hope the legislation will mark a significant step toward restoring homeownership opportunities and ensuring that the American Dream remains within reach for future generations.

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