Chennai loves its morning walks — along the Marina, at Elliot's Beach in Besant Nagar, around Anna Nagar Tower Park, Nageswara Rao Park, Semmozhi Poonga, or the walking track in your own neighbourhood. Walking is one of the best things you can do for diabetes, weight, heart health and mood. But the surface and your footwear make a big difference to your feet and knees.
Walking on sand: harder than it looks
Soft, dry sand makes your feet and calves work much harder, and the foot sinks unevenly with every step. That extra effort can strain the plantar fascia and Achilles tendon — a common reason people notice heel pain after starting beach walks.
Tips for beach walks:
- Walk on the firmer, wet sand near the water rather than deep dry sand.
- Start short — 10–15 minutes — and build up.
- If you have heel pain, flat feet or diabetes, walk on the promenade instead of sand.
- Don't walk barefoot if you have diabetes or neuropathy — shells and debris can cut skin unnoticed.
- Rinse and dry your feet afterwards and check for cuts.
Walking tracks and parks
Park tracks and promenades are firmer and more even — the best surface for daily exercise. Still:
- Choose cushioned walking shoes with a firm heel counter.
- Warm up with slow walking for five minutes.
- Stretch your calves after the walk.
- Replace shoes when the sole wears unevenly.
Footwear for each type of walk
| Walk | Best footwear |
|---|---|
| Promenade or park track, 30+ minutes | Cushioned walking shoes |
| Short walk around the block | Supportive strap sandal or closed walker |
| Firm wet sand, short stroll | Light sandal with secure straps, rinse after |
| Deep dry sand | Better avoided if you have foot pain |
Our men's walking shoe and women's walking shoe have breathable knit uppers and shock-absorbing soles; the closed AJM Walker suits shorter walks.
Heel or knee pain after starting to walk?
That usually means doing too much too soon or walking on soft sand. Reduce distance, switch to a firm surface, stretch daily and use supportive footwear. Read plantar fasciitis footwear and footwear for knee pain. Persistent pain needs a doctor or physiotherapist.
If you have diabetes
Follow our walking for diabetes plan: check your feet before and after every walk, carry water and a glucose source if your medicines can cause low sugar, and avoid the hottest hours.
Popular walking spots across Chennai
- Marina Beach promenade — a long, flat, paved walkway ideal for cushioned walking shoes.
- Elliot's Beach, Besant Nagar — walk on the promenade or firm wet sand.
- Anna Nagar Tower Park — shaded paths popular with morning walkers.
- Nageswara Rao Park, Mylapore and Semmozhi Poonga — even park paths.
- Guindy National Park area and lakeside paths in the southern suburbs.
- Your apartment or colony walking track — often the most convenient for daily walks.
A sample 4-week plan for new walkers
| Week | Duration | Surface |
|---|---|---|
| 1 | 15 minutes, 5 days | Flat park track or promenade |
| 2 | 20 minutes, 5 days | Flat surfaces |
| 3 | 25–30 minutes, 5 days | Add gentle slopes if comfortable |
| 4 | 30+ minutes, 5 days | Short stretches on firm sand if pain-free |
Stretch your calves after every walk, and drop back a week if heel or knee pain appears.
Walking with friends or family
Walking with a partner or group keeps you consistent — and in the early morning it's safer, too. Encourage elderly parents to join for short distances in supportive footwear rather than walking barefoot on the sand.
