Engaging in a brisk walk is not only an excellent way to invigorate the body but also serves as a mental cleanser. However, if executed improperly, it could potentially cause more harm than benefit.

Dr. Milica McDowell, the insightful author behind “Walk,” a comprehensive guide to maximizing the benefits of walking, emphasizes this point. Based in Montana, Dr. McDowell is a seasoned physical therapist with a focus on lower extremity and orthopedic health, and she recently shared her expertise with Fox News Digital.

“Walking offers remarkable health advantages that enhance your wellness today and contribute to your longevity in the future,” she explained. “Unfortunately, the frequency of walking has significantly declined since the pandemic.”

Dr. McDowell elaborates on the holistic benefits of walking, stating, “It enhances every system within your body—whether it’s your digestive system, musculoskeletal health, mental well-being, or hormonal balance. Walking possesses an incredible ability to optimize your overall health.”

“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.

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

No. 1: Walking while scrolling

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.”

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.”

No. 2: Wearing the wrong shoes

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.

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.

No. 3: Not balancing your routine

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.

No. 4: Not considering walking speed

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

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.

“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.

No. 5: Not staying consistent

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.”

Efficiency is everything

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.

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.”

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.”

For over a year, proponents of the controversial Enhanced Games have been asserting that bringing performance-enhancing drugs into the open would revolutionize athletic records.

To support their bold claims, organizers offered a substantial $1 million reward to any participant who broke an official world record during the event held at Resorts World Las Vegas on Sunday.

However, despite the presence of athletes using testosterone, human growth hormone, and specialized steroids, the inaugural ‘Doping Olympics’ concluded with only one world record shattered.

Greek swimmer Kristian Gkolomeev was the sole competitor to claim the million-dollar prize, speeding through the men’s 50m freestyle in an impressive 20.81 seconds.

With the aid of the competition’s supervised enhancement protocols and a prohibited high-buoyancy bodysuit, Gkolomeev managed to surpass Cameron McEvoy’s previous world record of 20.88 seconds by seven-hundredths of a second.

But while Gkolomeev celebrated a historic seven-figure payday, the rest of the multi-sport showcase delivered a massive reality check to organizers, proving that even an injection of performance-enhancing drugs cannot guarantee sporting success.

Only one world record was broken at the inaugural Enhanced Games in Las Vegas on Sunday

Greek swimmer Kristian Gkolomeev smashed the men’s 50m freestyle world record

However, none of the other athletes on the card were able to clinch a $1million prize fund

A few other enhanced stars did manage to creep agonizingly close to the ultimate benchmarks before ultimately falling short under the bright Las Vegas lights.

In the men’s 50m butterfly, British favorite Ben Proud missed out on his own historic payday, stopping the clock at 22.32 seconds – missing the all-time world mark of 22.27 seconds by a mere five-hundredths of a second.

Meanwhile, Las Vegas native Cody Miller enjoyed a fairy-tale homecoming by winning the men’s 50m breaststroke in a personal-best 26.55 seconds after completing an intense eight-week cycle of HGH and testosterone.

Yet, even with a juiced-up physique and a standard-shattering swim, Miller’s phenomenal effort remained well off the official world record mark of 25.95 seconds.

The narrative grew even more damaging for the pro-doping promotion when the clean, unenhanced athletes on the card stepped onto the stage and thoroughly upstaged their drug-backed rivals.

American swimming icon Hunter Armstrong delivered the biggest shock of the entire weekend, completely dominating the field to win first place in the men’s 50m backstroke.

Armstrong, who strictly refused the event’s medical enhancement protocols to protect his eligibility for the Los Angeles 2028 Olympic Games, clocked a winning time of 24.21 seconds.

In a major twist, the drug-free American left three enhanced rivals – who were actively using a cocktail of performance enhancers – trailing in his wake.

Former World’s Strongest Man Thor Bjornsson fell short of breaking his deadlift record

The women’s events also failed to see a single world record broken at the ‘Doping Olympics’

The event took place in a custom-built arena at Resorts World in Las Vegas, Nevada

Over on the track, American sprint sensation Fred Kerley pulled off a similarly stunning feat in the men’s 100-meter heats.

Competing as a self-declared ‘non-enhanced’ athlete, the former world champion backed his raw speed to clock a blistering 9.93 seconds to win his heat.

Kerley crossed the line just ahead of his enhanced rival Emmanuel Matadi, who finished at 9.95 seconds despite having the full backing of the Games’ specialized medical staff.

The unenhanced star then capped off his afternoon by storming to victory in the men’s 100m sprint final, stopping the clock at 9.97 seconds to capture the crown.

The fact that Armstrong and Kerley could stroll into a steroid-fueled showcase and consistently outclass competitors who were actively doping will inevitably ignite fierce global debate.

Meanwhile, the World’s Strongest Man, Mitchell Hooper, and ex-Game of Thrones star Thor Bjornsson both failed to eclipse the deadlift world record, which was set by the latter back in September 2025.

Critics will view the overall results as a definitive victory for traditional, disciplined athletic conditioning over sudden and artificial manipulation.

On Sunday, the Director-General of the World Health Organization (WHO), Tedros Adhanom Ghebreyesus, announced that the current hantavirus situation is “stable for now.”

In his update, Tedros noted that WHO has recorded 12 hantavirus cases, resulting in three fatalities, with no additional deaths reported since May 2. The outbreak is suspected to have originated in South America following the embarkation of infected travelers on the cruise ship MV Hondius earlier this month.

“All passengers and crew remain in quarantine under strict monitoring to ensure they receive necessary care,” Tedros shared on the social media platform X. “The situation is stable for now, but we continue to stay vigilant and maintain close communication with all relevant governments.”

This update follows Health and Human Services (HHS) Secretary Robert F. Kennedy Jr.’s announcement on Friday. He stated that he has signed a targeted Public Readiness and Emergency Preparedness Act declaration to facilitate the development and deployment of medical countermeasures for the Andes virus strain of hantavirus.

“This action aims to eliminate obstacles to research and response efforts as we keep a close watch on the recent outbreak linked to the South Atlantic cruise ship,” Kennedy explained in a statement on social media. “HHS is taking this situation seriously, and we will continue to work diligently to protect public health and support the safe development of potential treatments and countermeasures.”

Argentina’s Ministry of Health said a Dutch couple took part in a bird-watching tour that stopped at a garbage dump and they may have been exposed to infected rats. The couple, along with a German national, contracted the Andes strain and died.

Seventeen Americans and one British national exposed to hantavirus on the cruise ship were quarantined either in Nebraska or Georgia while health officials monitored them for symptoms. Most have not shown symptoms of hantavirus, though one person tested positive without being symptomatic, while another had mild symptoms but did not test positive.

The Centers for Disease Control and Prevention said earlier this month that there were no cases of the Andes strain in the U.S.

Health officials regularly assured that the outbreak did not resemble the early days of the COVID-19 pandemic in 2020 and emphasized the differences between both viruses when it came to close-contact infection and the incubation period.

But an outbreak of the Ebola Bundibugyo virus disease, in which there are more than 500 suspected cases in the Congo alone, prompted the WHO to declare the outbreak a public health emergency of international concern.

While Gordon Ramsay may be notorious for his fiery demeanor on television, there’s one steadfast rule in his household that transcends culinary prowess.

During the FOX Upfront 2026 event, the “MasterChef” icon, who is a father to six with his wife, Tana Ramsay, shared that the most vital lesson he imparts to his children isn’t about achieving the perfect steak or soufflé, but rather the significance of fundamental respect.

“The one lesson I’ve instilled in them, and done exceptionally well, is manners,” Ramsay expressed to Fox News Digital. “It’s the most crucial thing in life, and it doesn’t cost a penny.”

Ramsay’s rule of respect is universal, applying to his kids whether they’re serving in the military, attending university, or navigating life under the spotlight of their father’s international celebrity.

The renowned chef and Tana are parents to Megan, born in 1998; twins Jack and Holly, (1999); Matilda, affectionately known as “Tilly,” (2001); Oscar, (2019); and Jesse, (2023).

And while Ramsay’s empire spans restaurants, television and social media, he has made it clear he does not want entitlement anywhere near his household.

“Jack’s a Royal Marine commando, off defending the country in some of the most extreme conditions,” Ramsay previously told People. “Megan’s an incredible police officer. Holly’s gone into fashion. Tilly’s studying at university for her degree. Tana and I came from a family with no degrees.”

Tana has also credited their big-family upbringing for helping the couple navigate life with six children.

“I’m one of four, Gordon’s one of four, so it’s sort of second nature to me,” she added.

But if there is one place Ramsay still loses patience, it is in the kitchen.

When Fox News Digital asked what mistake continues to make him crazy after years of judging aspiring cooks, Ramsay didn’t hesitate.

“The one mistake I see over and over that drives me insane, they think seasoning food should be done at the end,” he said.

“When you season food, beginning small, middle small and correct the seasoning at the end. Don’t wait until it’s cooked before you start seasoning. Food needs to be cooked with seasoning, not ignored for 90% of the journey.”

Ramsay also opened up about what keeps him hooked on competition television after decades in the business — the chaos.

“I get so excited when that mixture becomes real with social media stars, amateurs and then professionals, because they rub each other up the wrong way and, so, that creates friction even before I get into the mix,” he said.

“Then the intensity with a grab from that platform. Cooking is hard enough, but pivoting with ingredients you’ve never cooked before is bloody hard and that excites me.”

FOX has renewed Ramsay’s shows for additional seasons, including “Kitchen Nightmares,” “Hell’s Kitchen,” “Gordon Ramsay’s Secret Service,” “Next Level Baker” and “Next Level Chef.”

In Tennessee, what was meant to be a celebratory high school graduation turned into a damp ordeal, as students braved a relentless downpour to receive their diplomas. Clad in their traditional caps and gowns, they faced a deluge rather than the usual ceremonial pomp.

Families, equally drenched, witnessed the event from soaked stands. Video footage from the ceremony reveals graduates navigating a flooded podium on the football field, while heavy rain persistently poured down, leaving everyone present thoroughly soaked.

This memorable night for students has now stirred significant criticism towards Williamson County officials. The decision to proceed with outdoor graduations for Centennial and Franklin High Schools, despite forecasts predicting severe rain and potential lightning, has sparked widespread disapproval.

Parents and relatives have voiced their frustration, asserting that after years of hard work, students deserved a more dignified ceremony. Many felt the decision to maintain the outdoor setting was inconsiderate, given the adverse weather conditions.

“As soon as they started speaking, it started pouring,” recounted parent Victoria Burls to WSMV.

Burls said her daughter Gabriella was among the graduates forced to endure the weather as conditions worsened throughout the evening.

While she said many students tried to keep spirits high, she feared someone could have been seriously hurt as crowds navigated slippery bleachers and water-covered walkways.

‘I was nervous someone was going to slip and fall down the bleachers, like all the elderly people,’ Burls said.

Students at Centennial High School and Franklin High School in Williamson County, Tennessee crossed graduation stages on Thursday night while torrential rain poured onto the football field

What was meant to be a polished graduation under the lights instead became a soaking wet endurance test 

Families said months of preparation for graduation photos, outfits and celebrations were effectively ruined as students found themselves soaked to the skin moments into the ceremony.

‘My daughter is already planning to re-do photos,’ Burls said. ‘She wants to go back and do photos on the football field and get all done-up again.’

Another parent, Britney Garner, said she watched helplessly as her daughter Akyla stood in the storm after spending hours preparing for the milestone moment.

Garner said she eventually walked onto the field carrying an umbrella in an attempt to shield her daughter from the rain.

‘My child who had put so much into this day to make it special, and was so excited, I could just not stand to sit there and see her get drowned like that,’ Garner said.

Graduate Brooklynn Broadnax said she had dreamed about graduation since her freshman year, but instead of a sunset ceremony, she was standing in puddles.

‘I was really upset because I’ve been so excited for my graduation since freshman year. And it’s always been like, sunny and a cute sunset,’ Broadnax told NewsChannel 5.

Broadnax said even performing The Star-Spangled Banner became miserable as rain hammered the football field and ponchos failed to keep students dry.

Students trudged through standing water in their formalwear to receive their degrees

Water could be seen pooling on the football field during the graduation ceremony

Parents in the stands questioned why officials continued the event outdoors despite concerns about lightning over ‘a football field full of people’

‘Then, what were you going to do with a football field full of people, and you have lightning that’s coming down?’ she said.

Her godmother, Dr. Michelle Wyatt, also questioned why the district pushed forward with the outdoor ceremonies despite worsening conditions.

‘My concern is, you had elderly who, number one, were now put in danger because of the weather,’ Wyatt said. ‘There are puddles of water they can’t see. You run the risk of people falling.’

Broadnax also revealed that parts of the ceremony never happened because of the weather, including a planned moment of silence for a deceased classmate.

‘Penelope was going to graduate with us,’ Broadnax said. ‘We could at least do a moment of silence.’

The controversy quickly exploded online as furious relatives accused school officials of prioritizing schedules over student safety and once-in-a-lifetime memories.

Wyatt vented her frustration in a social media post after watching her goddaughter graduate in the storm.

‘Our baby did it! Congratulations Brooklynn Michelle Broadnax. We are so proud of you. We love you!’ she wrote before adding: ‘Centennial High School is totally OUT OF ORDER!!! These children deserved to have a graduation!!!!!’

Some students couldn’t resist taking a selfie at a graduation ceremony to remember

Even for congresswoman Marjorie Taylor Greene weighed in after footage of the drenched ceremonies spread online.

‘This is ridiculous,’ Greene wrote. ‘The school should have organized graduation indoors. The graduates and their families deserved a nice ceremony.’

‘By the way, their parents are taxpayers that fund the school and administrator’s salaries. Being treated this way should not be tolerated,’ she added.

In response to the backlash, Williamson County Schools Superintendent Jason Golden defended the district’s decision while acknowledging the ceremonies became difficult because of changing weather conditions.

‘We know the rain made Thursday night’s graduations at Centennial and Franklin challenging, and we appreciate the patience of our families,’ Golden said in a statement.

Golden explained that many schools intentionally hold graduation ceremonies on football fields because families and students value celebrating on campus and outdoor venues allow more relatives to attend.

The ceremony was so wet that some families are planning full graduation photo re-dos because gowns, hair and makeup were destroyed by the stormy weather

‘Based on forecasts and radar, we expected to complete Thursday night’s ceremonies at Centennial and Franklin before the next wave of rain began, but unfortunately, changing conditions brought rain during the events,’ he said.

‘While the rain impacted those two ceremonies, it could not diminish our pride in our Centennial and Franklin graduates.’

For many families, the explanation did little to calm anger over a night they say turned from celebration into disaster.

In an intense rescue operation, body camera footage has documented the saving of a baby from a vehicle trapped amid rising floodwaters on Saturday. The perilous situation unfolded as the car seemed to drift towards a creek in Beeville, Texas.

This event took place approximately 100 miles southeast of San Antonio, as severe storms unleashed heavy rain across the area, swiftly transforming roadways into hazardous zones.

Authorities reported that the torrential rain overwhelmed a low-water crossing, ensnaring a vehicle that attempted to pass through.

“Officers and firefighters swiftly responded when a vehicle got caught in a flooded creek crossing, with the strong currents starting to push it,” stated the Beeville Police Department in a Facebook update on Saturday.

IN TEXAS, RAGING RIVER FLOODS CLAIM AT LEAST SIX LIVES AS RESCUE TEAMS RUSH TO LOCATE THE MISSING; CAMP EVACUATED

A white sedan is getting swept by rushing floodwaters at a low-water crossing in Beeville, Texas, on May 23, 2026. (City of Beeville Police Department/Facebook)

Officials warned that conditions deteriorated within minutes, noting that fast-moving rain left no time for barricades to be placed before the vehicle arrived at the crossing.

A fire chief assisting at the scene had attempted to flag down the driver, who ultimately did not see the crew in time, police said.

Footage shows the vehicle becoming stranded as water levels rapidly rose, reaching up to the top of its wheels. An officer in the video can also be heard reporting that the car was being pushed toward a creek by the surging water.

OFFICERS LOOK BACK ON HOW THEY REVIVED BABY TRAPPED UNDER CAR: ‘THE LORD’S NOT DONE WITH HER’

A panicked driver hands an infant to a police officer in Beeville, Texas, on May 23, 2026. (City of Beeville Police Department/Facebook)

As crews assessed the situation, the driver was heard screaming to a nearby officer that a baby was inside the vehicle.

The responding officer then ran through the floodwaters, opened the door, and pulled out the carriage containing the infant.

After carrying the baby back to safety, another responder was seen quickly using a jacket to shield the child from the continuing rain.

TEXAS FLOOD SURVIVORS SHARE HARROWING STORIES, SEARCH CONTINUES FOR THOSE STILL MISSING

A first responder carefully carries an infant in a car seat away from a partially submerged vehicle in Beeville, Texas, on May 23, 2026. (City of Beeville Police Department/Facebook)

“Thankfully, nobody was hurt,” police said, indicating that the driver was also safely rescued from the vehicle.

Beeville police used the video as a stark warning about the dangers of floodwaters, stressing that “what may look passable one minute can quickly become dangerous the next.”

“It does not take much moving water to push a vehicle off the roadway, and by the time you realize how dangerous it is, it can already be too late,” the department said.

“If barricades are up around a roadway or crossing, please do not drive around them. They are there for a reason. Going around barricades not only puts lives at risk, but it is also a criminal offense.”

Drivers are urged to slow down during heavy rain and avoid flooded areas, including creek crossings and other low-lying roadways.

“No errand, shortcut, or destination is worth risking your life or your family’s safety,” police added.