Doctors and fitness experts recommend walking regularly every day to stay healthy. Walking 10,000 steps daily also has many benefits. Even smartwatches and fitness apps encourage achieving this goal. But is walking 10,000 steps daily truly completely beneficial?
According to orthopedic specialists, that's not always the case. While some people's bodies can easily handle 10,000 steps, for others this excessive walking can create problems in the knees, waist, or ankles. Research has shown that the body starts benefiting from walking just 4,000 steps per day. Therefore, instead of chasing a specific number, understanding your body's needs and walking accordingly is most important.
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Why is walking beneficial for the body?
Benefits of walking
According to experts, walking is one of the easiest and safest exercises. Regular walking maintains natural lubrication in joints, keeping the knees strong. Walking is especially beneficial for people who work sitting for long periods, as it keeps muscles active and increases blood circulation. Walking also reduces mental stress, helps improve sleep, and maintains weight control.
Additionally, when the muscles around the knees and waist become stronger, less pressure falls on the joints. Therefore, walking in the right measure can work like medicine for the body.
When can 10,000 steps become harmful?
Walking rules
Those who previously walked very little, if they suddenly start walking 10,000 steps daily, it increases excessive pressure on the body. Especially those who are overweight, have arthritis, have flat feet, or have old ligament injuries need to be more careful. Knee swelling, pain while climbing stairs, ankle pain in the morning, or back pain at night, these can be warning signs from the body.
According to doctors, these should not be neglected thinking of them as fitness progress. Because prolonged excessive pressure can cause major problems in joints.
Why do women need extra caution?
Walking rules for women
Hormonal changes in women's bodies affect joint stability. During pregnancy, post-childbirth period, menopause, or iron deficiency, excessive walking can create additional pressure on the body. Experts say that during these times, walking in small intervals is more beneficial than walking for long periods.
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Along with this, wearing proper shoes, walking on soft ground, and understanding body signals are also very important. Because everyone's body is different, fitness goals should also be different. Consulting specialists when necessary is important.
How to walk to keep joints healthy?
Walk 10,000 steps daily
Experts advise that there's no need to walk 10,000 steps right from the beginning. It's better to start with 3-4 thousand steps first and gradually increase it. Using proper shoes for walking is essential, as wrong shoes increase maximum pressure on knees and ankles. Walking in parks or on soft ground instead of concrete roads is good for joints. Additionally, not just walking, but light strength training is also needed. Because strong muscles provide protection to knees and waist.
