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5 common walking mistakes that could hurt your progress, according to an expert
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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Khanna torches Democrats for running ‘status quo’ candidates, admits working-class voters were ‘shafted’
Rep. Ro Khanna, D-Calif., said Sunday that Democrats have failed to connect with working-class voters because the party too often backed “status quo establishment candidates” unwilling to challenge what he described as a rigged economic system.
Speaking on “Meet the Press,” Khanna weighed in on a newly released Democratic National Committee autopsy report examining the party’s 2024 election loss and broader struggles with voters.
“We do need to recognize that the status quo has failed,” Khanna said. “This is a system that has created massive inequality. That the economy is lopsided and unfair, and it’s not working for many working-class and middle-class Americans. And too often we’ve run status quo establishment candidates who have been unwilling to call out an economic and political system that has failed.”
Khanna made the remarks after NBC’s Kristen Welker cited a passage from the DNC report arguing Democrats have focused too heavily on “winning arguments” while Republicans focused on “winning elections.”
The California Democrat rejected the idea that Democrats should abandon reasoned debate but acknowledged the party needs a stronger economic message aimed at voters struggling financially.
“I don’t think we need to give up reason,” Khanna said. “I think more Americans probably want reason debate in this country.”
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Khanna also reflected on former Vice President Kamala Harris and the report’s conclusion that the White House did not do enough over several years to improve her standing before Democrats switched nominees.
“In retrospect, had she been in Pennsylvania, Michigan, Ohio talking about the economy and been the lead for the president’s economic policies — the Inflation Reduction Act, the American Rescue Plan, the CHIPS Act — perhaps we would have done better,” Khanna said.
Still, Khanna argued Democrats must now focus on rebuilding support among working-class voters heading into future elections.
“We need to have an economic message that actually is talking to the working-class folks who have been shafted,” he said, “and that’s taking on a system that has been rigged.”
Khanna also defended the DNC Chair Ken Martin as some Democrats call for his resignation following backlash over the handling of the autopsy report.
“No,” Khanna said when asked whether Martin should step down.
Khanna pointed to Martin’s opposition to super PAC involvement in Democratic primaries and his criticism of superdelegates selecting party nominees as positions he supports.
“Ken Martin is a Paul Wellstone Democrat,” Khanna said. “There are two things he’s done that I actually agree with.”
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Khanna added that Martin could have handled the autopsy process better and should work more closely with state parties ahead of the 2026 and 2028 election cycles.
“Could he have handled this autopsy better? Absolutely,” Khanna said. “Should he be working more with state parties to make sure they’re funded into ’26 and ’28? Absolutely. But I don’t believe he should resign.”
The DNC report was commissioned after Democrats’ losses in the 2024 election cycle and was reportedly delayed before its public release amid internal disagreements over its findings and political fallout.
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Ukraine’s battlefield is transforming the future of NATO
This is part three of a series examining the challenges confronting the NATO alliance.
LVIV, Ukraine — Four years into Russia’s invasion of Ukraine, officials across NATO’s eastern flank increasingly believe the alliance’s future is already being rewritten on Ukraine’s battlefield.
From drone warfare and cyber defense to civilian resilience and large-scale military mobilization, Eastern European officials say Ukraine has become one of the world’s most battle-tested militaries, forcing NATO to rethink how future wars will be fought.
This week, NATO Secretary-General Mark Rutte confirmed Ukrainian President Volodymyr Zelenskyy had been invited to attend the alliance’s annual summit in Ankara in July, underscoring how central Ukraine has become to NATO’s future despite not being a member of the alliance.
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“I think today the Ukrainian army is the number one army in Europe,” Mayor of Lviv Andriy Sadovyi told Fox News Digital during an interview in the western Ukrainian city.
“I think NATO needs the Ukrainian army,” he added.
The debate over NATO’s future intensified this week as alliance foreign ministers gathered in Sweden ahead of a major NATO summit in July, with Secretary of State Marco Rubio calling the upcoming meeting “one of the more important leaders’ summits in the history of NATO.”
Rubio warned NATO allies this week that the alliance lacks sufficient munitions production for future conflicts, a concern echoed by retired Lt. Gen. Richard Newton, who said the Pentagon is studying Ukraine’s rapid wartime industrial adaptation.
“A number of nations are taking a page out of Ukraine’s transformation of its defense industrial base, in terms of quality as well as the tremendous increase in quantity of arms to the frontlines as well,” Newton said, adding, “The Pentagon is taking note and working to encourage the transformation of our own industrial base so we can drastically improve and more rapidly provide capabilities to our forces in the field, not in a matter of years but in months and perhaps even in weeks.”
Rubio also referenced President Donald Trump’s announcement that the U.S. would maintain troop deployments in Poland after concerns earlier this week about possible reductions on NATO’s eastern flank.
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Speaking before the NATO meeting, Polish Foreign Minister Radosław Sikorski welcomed Trump’s announcement. “I want to thank President Trump for his announcement that the presence of American troops in Poland will be maintained more or less at previous levels,” Sikorski said.
“I think this makes Putin very uncomfortable.”
Some note that the debate over NATO’s future comes with deep irony for Moscow.
One of Russian President Vladimir Putin’s central grievances before the invasion was NATO’s eastward expansion and Ukraine’s growing ambitions to move closer to the alliance. Moscow repeatedly demanded NATO roll back its military footprint to pre-1997 levels and opposed any future Ukrainian membership.
Instead, the invasion accelerated NATO’s expansion.
Finland formally joined NATO in 2023, ending decades of military nonalignment, while Sweden joined in 2024 after Russia’s invasion dramatically reshaped security calculations across northern Europe. Finland alone added more than 800 miles of direct NATO border with Russia.
Now officials in Poland and Ukraine say the war is not only expanding NATO geographically, but fundamentally transforming the alliance itself.
“For decades, NATO focused largely on expeditionary wars and counterterrorism,” said Polish Deputy Defense Minister Paweł Zalewski during an interview in Warsaw. “Modern warfare is mostly done by drones.”
“There is not a military in the world which is better than Ukraine” in understanding today’s battlefield realities, he added.
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Retired Gen. Philip Breedlove, who served as NATO supreme allied commander Europe, said the war has fundamentally transformed how militaries around the world understand modern warfare.
“The war in Ukraine has changed far more than just NATO’s understanding of modern warfare — it has changed the whole world’s understanding,” Breedlove told Fox News Digital.
Breedlove added that Ukraine’s military has evolved into “one of Europe’s most capable and formidable” forces after years of fighting Russia, despite having surrendered its Soviet-era nuclear arsenal under the 1994 Budapest Memorandum.
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“Today, most agree that Ukraine is not only fighting, but winning back land against one of the world’s most formidable forces,” he said.
That transformation is visible throughout Ukraine.
Before Russia’s invasion, Ukraine had one of Eastern Europe’s largest IT sectors. Sadovyi said the war forced much of that technological ecosystem to pivot toward defense production.
“Before the invasion, we had in Kyiv a huge IT cluster, 40,000 workers,” Lviv’s mayor said. “During the war, we rebuilt the IT cluster to defend cluster.”
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Ukraine now operates a rapidly expanding wartime innovation ecosystem focused on drones, anti-drone systems, battlefield communications and decentralized weapons production. NATO officials and European militaries are increasingly studying those lessons closely.
Breedlove says the conflict exposed the limits of traditional air power and accelerated the rise of drone warfare.
“It’s critical to remember that the war in Ukraine is being fundamentally fought without the support of modern air warfare because of the failures of the Russian Air Force,” he said.
“It’s why drone warfare has grown so exponentially, because neither side was able to marshal true modern air capabilities.”
The changes are also reshaping NATO strategy.
The Polish defense official Zalewski told Fox News Digital the Pentagon is now promoting what Polish officials describe as “NATO 3.0,” a model in which Europe assumes greater responsibility for conventional defense as the United States shifts more attention toward China and the Indo-Pacific.
“The main assumption of this concept is that conventionally it would be Europe defending itself,” he said.
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That shift comes as Poland dramatically increases military spending and positions itself as one of NATO’s leading military powers on the alliance’s eastern flank. Warsaw spent nearly 5% of GDP on defense this year, the highest level in NATO.
Polish officials argue the war proved Eastern Europe was right to take Russia’s threat seriously long before many Western European countries did.
“The eastern flank is much more powerful than even five years ago,” Polish Deputy Foreign Minister Marcin Bosacki told Fox News Digital during reporting in Warsaw.
“We were right about the nature of Putin’s regime and Russia’s aggressive strategy.”
Ukraine is not currently a NATO member, and the alliance has avoided offering Kyiv a concrete timeline for accession during the war out of concern it could trigger direct confrontation between NATO and Russia.
But across Eastern Europe, officials increasingly argue the alliance’s future may depend on Ukraine regardless of formal membership.
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