An 18-mile stroll? People are going on 'extreme walks.'
“Nobody walks in L.A.,” the '80s band Missing Persons once sang. Ethan Kokesh, however, may be the exception. The marketing professional and social media creator recently went viral on TikTok for sharing his 18-mile round-trip walk from West Hollywood, Calif., to the beach in Santa Monica, Calif.
“I had just gotten back from San Francisco, and I was walking everywhere there,” Kokesh tells Yahoo Life over the phone. “I loved it — it's so normalized to walk there. I thought, ‘Why can't that be the case in L.A.?’”
Kokesh isn’t the only one documenting his big city treks — an extreme walk, if you will. A staff writer from the restaurant website the Infatuation NYC recently walked the length of Manhattan after being inspired by a Season 5 episode of Broad City in which the HBO show’s characters made the trek. From coast to coast, people are pounding the pavement on their own extreme walks.
Ready to take up the challenge? Learn more about the benefits of a long walk — and how to stay safe on your journey.
The benefits of walking
“Walking is a great way to improve overall health and wellness in the majority of people,” Dr. Jesse Shaw, associate professor of sports medicine at the University of Western States, tells Yahoo Life. “It can provide not only physical strength and cardiac conditioning but also improve psychological well-being and improve sense of happiness.”
Shaw says walking helps reduce the risk of multiple medical conditions, including heart disease, type 2 diabetes and osteoporosis. If you move at a brisk pace, it also counts toward the Centers for Disease Control and Prevention’s recommended 150 minutes of moderate exercise per week.
Walking outside, as you would on an extreme walk, provides additional benefits. You’ll soak up vitamin D from the sun (just remember to wear sunscreen), which can boost your immune system, improve mood and support bone health. Plus, research shows that spending time outside has health benefits such as reducing stress, lowering blood pressure, improving mental clarity and increasing overall well-being.
What to know before you go for that extreme walk
Kira Jones, personal trainer and founder of Cacti Wellness Collective, tells Yahoo Life that because extreme walks can take “over three hours and likely burn around 1,000 calories,” doing so can “deplete your energy stores” in a way that shorter walks won’t. You may become dehydrated if you don’t take in enough fluids during your walk or feel fatigued due to a lack of calories.
Amanda Grimm, a U.K.-based personal trainer and running coach at We Run, tells Yahoo Life that while extreme walks are great for cardiovascular health and improving stamina, they also have downsides, including the risk of injury. That can come from overusing your muscles and joints or from walking without proper footwear.
To keep yourself in the best possible shape on your extreme walk, follow these tips:
Stay hydrated: Jones says that she likes electrolyte packets for long walks (she recommends LMNT, which contains magnesium, potassium and sodium). Replenishing your electrolytes, in addition to drinking water, can help you avoid dehydration, muscle cramps and headaches, which are symptoms of a loss of fluids. This is especially important if you’re walking outside in the heat.
Wear proper footwear: Grimm notes that finding shoes with “support and cushion” is vital. Another consideration is avoiding shoes that rub, which can prevent painful blisters from forming on your walk. A thick pair of socks can help you avoid this as well. It also doesn’t hurt to throw a few Band-Aids in your pocket, too.
Snack right: Personal trainer Michael Betts of U.K.-based TRAINFITNESS recommends having snacks that include a “balance of carbs, protein and healthy fats” on hand. “Avoid sugary snacks or those with a high glycemic index, as they can cause an insulin spike followed by a crash, leaving you tired,” Betts tells Yahoo Life. He says a protein bar is a good option to “maintain your energy levels” throughout the walk. You can also opt for something like trail mix, a peanut butter and banana sandwich or even jerky and a piece of fruit.
Consider sun protection: Even if it’s cloudy out, you’ll want sun protection. Make sure to put on and reapply sunscreen regularly during your walk. Milica McDowell, a doctor of physical therapy and the VP of Operations at Gait Happens, recommends wearing sunglasses and a hat during your walk; you might also consider a sun shirt or other UV-protective clothing.
Pay attention to signs of heat illness: Walking on a warm day requires extra caution. “If you start feeling lightheaded or dizzy along with cramps, stop immediately, move to a cool place, loosen your clothing and sip cool water,” says Betts. “Pouring cool water on your skin and fanning yourself can also help. If you continue, you risk heat stroke, which is a medical emergency and requires immediate attention.”
What else should I know about extreme walks?
While cities like New York City are made for walkers, other places — such as parts of Los Angeles — are not known for being pedestrian friendly. Kokesh, for example, noted that he had to cross freeways via underpasses and struggled with avoiding cars during certain parts of the walk.
The first thing you should do while planning an extreme walk is to map out your route. If you find that the most direct way to get to where you want to be is to cross through freeways or through areas where there isn’t a clear or accessible walking path, you may want to take a longer alternate route with fewer obstacles. You might also consider first investigating a route via car or public transport to identify any potential issues before going on foot.
According to the National Highway Traffic Safety Administration, which is part of the U.S. Department of Transportation, there are a few safety rules one should follow in order to stay as safe as possible during an extreme walk.
Follow the rules of the road. Always obey signs and signals.
Walk on sidewalks whenever possible. If unavailable, walk facing traffic and stay as far from it as possible.
Cross streets at crosswalks or intersections. If that’s not an option, move to a well-lit area and wait for a safe gap in traffic.
Watch for cars as they enter and exit driveways or back up in parking lots.
Stay sober. Don’t drink or use drugs while on your walk, as doing so impairs judgment.
Another safety tip to keep in mind? Spread the word. Make sure people know your plans for your big walk and that you can communicate with someone if necessary during your walk. Bring a charged phone and, ideally, a charger, just in case you need to call a friend (or an Uber) to come and pick you up. It’s also smart to share your location with someone who can keep an eye on your progress as you walk.
Telling people your estimated time of arrival — and stating that you’ll check in when you reach your location — can also ensure that you make it to your destination safely.
?????♀? Fitness
It’s fall — which means it’s a great time to exercise outdoors. [Yahoo Life]
Don’t have time to exercise on a work day? A new study says playing catch-up on the weekends is just as healthy as working out daily. [HealthDay News]
How much exercise do you actually need? Experts share their recommendations. [Yahoo Life]
Want to lose weight by walking? Here’s what experts suggest to make your strolls more intense — including taking the “talk test.” [Yahoo Life Shopping]
Push-ups can make a big difference. Here’s how to perfect your form. [Parade]
Focus on your gait, try new terrain and other ways to improve your walk. [Yahoo Life]
Why resistance training is key to staying fit as you age — and why you don’t need to hit the weight rack to take part. [Yahoo Life]
Engaging in moderate physical activity can help employees avoid job burnout, research shows. [Health]
They’re social, they’re sweaty: Why run clubs are having a moment. [Yahoo Life]
There’s no one-size-fits-all perfect time to exercise — but here’s how morning workouts compare to afternoon or evening sweat sessions. [First For Women]
And if you tend to work out before bed, here’s how it might be impacting your sleep. [Yahoo Life Shopping]
Lifting weights won’t bulk you up — and other strength training myths experts want to dispel. [Yahoo Life]
Need more convincing to break a sweat? Here are all the benefits of a regular exercise routine. [Yahoo Life Shopping]
It’s possible to teach yourself to have a more positive mindset about exercising, a new study finds. [Women’s Health]