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An 18 mile walk? Why the trend toward extreme walking is causing people to traverse their cities on foot.

An 18 mile walk? Why the trend toward extreme walking is causing people to traverse their cities on foot.

“Nobody walks in LA,” the 80s band Missing Persons once sang. However, Ethan Kokesh might be the exception. The marketing professional and social media creator recently went viral on TikTok for sharing his 18-mile round-trip hike from West Hollywood to the beach in Santa Monica.

“I had just gotten back from San Francisco and was walking everywhere,” Kokesh tells Yahoo Life over the phone. “I loved it – it’s so normal to go there. I thought, ‘Why can’t that be the case in LA?'”

Kokesh isn’t the only one who documents his urban walks – an extreme walk, if you will. An employee of restaurant website The Infatuation NYC recently walked around Manhattan after being inspired by a season five episode Broad city in which the characters of the HBO series began the journey. From coast to coast, people pound the asphalt on their extreme walks.

Ready to take on the challenge? Find out more about the benefits of a long walk – and how to stay safe on your journey.

“Walking is a great way to improve the overall health and well-being of most people,” says Dr. Jesse Shaw, associate professor of sports medicine at the University of Western States, told Yahoo Life. “Not only can it provide physical strength and heart conditioning, but it can also improve psychological well-being and increase feelings of happiness.”

According to Shaw, walking helps reduce the risk of several diseases, including heart disease, type 2 diabetes and osteoporosis. If you exercise briskly, it also counts toward the Centers for Disease Control and Prevention’s recommended 150 minutes of moderate exercise per week.

Walking outside, like you would on an extreme walk, offers additional benefits. You’ll get your fill of vitamin D from the sun (remember to wear sunscreen), which can boost your immune system, improve your mood, and support bone health. Additionally, research shows that spending time outdoors has health benefits such as: B. reducing stress, lowering blood pressure, improving mental clarity and increasing general well-being.

Kira Jones, personal trainer and founder of Cacti Wellness, tells Yahoo Life that extreme walks can last “over three hours and probably burn around 1,000 calories” and can “deplete your energy stores in a way that shorter walks do.” is not the case.” . If you don’t drink enough fluids during your walk or feel tired due to a lack of calories, you may become dehydrated.

Amanda Grimm, a UK-based personal trainer and running coach at We Run, tells Yahoo Life that while extreme walking is good for cardiovascular health and improving endurance, it also has drawbacks, including the risk of injury. This can be caused by overuse of your muscles and joints or by walking without proper footwear.

To stay in the best possible shape on your extreme hike, follow these tips:

Stay Hydrated: Jones says she likes electrolyte packs 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 fluid loss. This is especially important when walking outside in the heat.

Wear appropriate footwear: Grimm points out that finding shoes with “support and cushioning” is crucial. Another consideration is to avoid shoes that rub, as this can prevent painful blisters from forming when walking. A thick pair of socks can also help you avoid this. It doesn’t hurt to put a few plasters in your pocket either.

Snack correctly: Personal trainer Michael Betts of UK-based TRAINFITNESS recommends having snacks on hand that contain a “balance of carbohydrates, proteins and healthy fats.” “Avoid sugary snacks or those with a high glycemic index, as these can cause an insulin spike followed by a crash that leaves you tired,” Betts tells Yahoo Life. He says a protein bar is a good option to “maintain energy levels during 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.

Think about sun protection: Even if it’s cloudy, you should wear sunscreen. Make sure you apply and reapply sunscreen regularly throughout your walk. Milica McDowell, physician of physical therapy and 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.

Observe Signs of heat illness: Extra care should be taken when walking on a warm day. “If you experience lightheadedness or dizziness along with cramps, stop immediately, go to a cool place, loosen your clothing, and drink cool water,” says Betts. “It can also be helpful to pour cool water on your skin and fan yourself. If you continue, you risk heat stroke, which is a medical emergency and requires immediate attention.”

While cities like New York City are made for pedestrians, other places – like parts of Los Angeles – are not known for being pedestrian-friendly. For example, Kokesh noted that he had to cross highways via underpasses and had difficulty avoiding cars on certain sections of the route.

The first thing you should do when planning an extreme hike is to plan your route. If you find that the quickest way to get to your destination is to cross highways or areas where there is no clear or accessible footpath, you may want to choose a longer alternative route with fewer obstacles. You may also consider exploring a route by car or public transportation first to identify potential problems before walking.

According to the National Highway Traffic Safety Administration, part of the U.S. Department of Transportation, there are some safety rules you should follow to be as safe as possible during extreme walks.

  • Follow traffic rules. Always obey signs and signals.

  • Walk on sidewalks if possible. If this is not possible, walk toward traffic and stay away from traffic as much 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 pulling in and out of driveways or backing up in parking lots.

  • Stay sober. Do not drink or take drugs during the walk as this will impair your judgment.

Another safety tip you should keep in mind? Spread the word. Make sure people know your plans for your big walk and that you can communicate with someone during your walk if necessary. Bring a charged phone and ideally a charger in case you need to call a friend (or an Uber) to pick you up. It’s also a good idea to share your location with someone who can keep an eye on your walking progress.

Telling people your expected arrival time and that you will check in when you reach your location can also help ensure you reach your destination safely.