Podiatry First in Ghana,’ a non-governmental organisation (NGO) has urged the public not to be shy to walk frequently, as it will help improve their general well-being.
“With consistent walking habits, individuals can improve foot health, enhance overall well-being, and ensure long-term mobility and strength. Ghana can benefit from embracing walking as a healthier lifestyle choice,” the NGO stressed.
Madam Amanda Mawudoku, a podiatrist and founder of ‘Podiatry First in Ghana’, gave the advice and revealed that research conducted by her outfit found that over 50 per cent of Ghanaians believed that their social status or age made walking undesirable.
Madam Mawudoku revealed to the Ghana News Agency (GNA) that the study also found that over 50 per cent feared judgement from peers, associating walking with menial tasks, while the same number also perceived walking as boring and an inefficient form of transport.
Madam Mawudoku added that more than half of respondents felt that walking was too slow compared to other means and avoided walking due to poor infrastructure, unsafe terrain, and inadequate street lighting.
“Over 50 per cent found weather conditions (extreme heat or flooding) unfavourable for walking. Over 50 per cent lacked time, considering walking a luxury. And 50 per cent admitted to laziness as a factor.”
According to the podiatrist, more than half of Ghanaians had physical limitations such as lower limb injuries, ageing, or painful feet, preventing them from walking, while over 90 per cent wore inappropriate footwear (slippers, ballet pumps, flip-flops, and sliders) unsuitable for walking.
She said walking was more than just a means of transportation, as it serves multiple purposes, including moving from one place to another, engaging in a social activity, either alone or in a group, exploring surroundings, and appreciating the environment.
She added that walking enhances physical and mental health by strengthening muscles, maintaining weight, reducing stress, and promoting cognitive function.
“Despite these benefits, many Ghanaians choose not to walk regularly,” she stated, describing it as not the best.
According to her, the health consequences of reduced walking include foot problems, stressing that “many foot health problems arise due to limited lower limb use. The saying, “If you do not use it, you lose it,” applies to maintaining physical mobility.”
The podiatrist said walking benefits individuals by strengthening muscles, bones, and joints; improving circulation; reducing risks of heart disease and strokes; and enhancing cognitive functions such as concentration, memory, and problem-solving.
She added that walking reduces stress and anxiety while boosting mood through endorphin release and supporting healthy weight management and metabolism.
She recommended that to walk efficiently and effectively, Ghanaians should choose proper footwear, such as supportive trainers or shoes with firm heel counters, arch support, cushioned soles, and secure laces, while avoiding slip-on shoes, flip-flops, and open-toed footwear, especially if diabetic.
Madam Mawudoku also recommended the wearing of comfortable clothing, which includes loose-fitting, breathable fabrics like cotton, with sun protection, hats, sunglasses, and sunscreen, to be able to walk comfortably.
“When engaging in active walking, carry water to prevent dehydration. Warming up and cooling down to prepare muscles to reduce injury risk. Practice good walking posture by keeping the head up, arms relaxed, and stepping heel-to-toe, while avoiding distractions like headphones to remain aware of your surroundings,” she said.
Active walking, she said, must start with shorter distances and gradually extend based on comfort, adding that one could also walk with others to stay motivated.
She again added that daily step goals must also be set by individuals, incorporating walking into routines at workplaces, schools, and shopping centres for at least 30 minutes a day, cautioning that people must also select routes with proper sidewalks and lighting while avoiding nighttime walks.
“Walking is truly a powerhouse when it comes to foot health benefits. Physically, it can help prevent joint lubrication and arthritis. Walking helps maintain cartilage health by promoting synovial fluid circulation, reducing stiffness and risk of arthritis.”
According to the podiatrist, it could help in diabetes management, as regular walking helps regulate blood sugar levels and improves insulin sensitivity, which is crucial for diabetes prevention and control.
She added that walking increases oxygen intake, strengthens the respiratory system, and enhances lung capacity; it also reduces the risk of osteoporosis, as it helps maintain bone density, preventing fractures, especially in ageing populations, and stimulates gut function, helping prevent constipation and aiding digestion.
The podiatrist further said walking releases serotonin and dopamine, as well as neurotransmitters that boost mood and reduce stress, helping with mental and emotional well-being and reducing the risk of depression and anxiety, as well as slowing brain ageing and lowering the risk of Alzheimer’s disease, among other benefits.