October 6, 2025 : Walking is widely regarded as one of the easiest and most beneficial exercises. Health experts often recommend the popular target of 10,000 steps per day for better fitness and long-term well-being.
But new findings and medical guidance suggest that not everyone should attempt to walk 10,000 steps daily, as it may actually do more harm than good for certain groups.
The 10,000 Steps Trend
The 10,000 steps idea originated from a 1960s Japanese marketing campaign for a pedometer. Over time, it was adopted worldwide as a benchmark for staying active.
- Benefits of walking: improved heart health, weight management, better mood, and lower risk of chronic illnesses.
- Daily goal: For most healthy adults, aiming for 7,000–10,000 steps a day can improve fitness.
However, experts caution that the target should be personalized depending on age, health conditions, and lifestyle.
Who Should Be Careful About 10,000 Steps
Doctors and fitness specialists highlight groups that may need to avoid or modify walking such high numbers daily:
- People with Joint Issues
- Walking excessively can strain knees, hips, and ankles, especially in people with arthritis or cartilage damage.
- High step counts may worsen joint pain.
- Elderly with Balance Concerns
- Seniors who struggle with balance, osteoporosis, or fragile bones risk falls or fractures if they push beyond safe limits.
- Short, supervised walks are safer.
- Heart Patients in Recovery
- While walking is good for cardiac rehab, sudden high step targets can strain the heart.
- Such patients should walk under medical supervision with step counts tailored to their condition.
- People with Chronic Illnesses
- Conditions such as severe diabetes, lung diseases, or kidney problems may limit stamina.
- Long walks can lead to exhaustion, dehydration, or low blood sugar.
- Those With Injuries or Surgery Recovery
- Recent fractures, ligament tears, or post-surgical patients should avoid overexertion.
- Rehabilitation programs usually recommend gradual movement, not long walks.
Expert Insights
Dr. Meenakshi Sharma, a sports medicine specialist, explained:
“Walking is safe for most, but the 10,000-step goal should not be seen as one-size-fits-all. Quality and consistency of walking matter more than just hitting numbers.”
She recommends:
- Beginners start with 3,000–5,000 steps per day.
- Gradually increase by 500–1,000 steps weekly if comfortable.
- Listen to your body and stop if there is pain, fatigue, or breathlessness.
Alternatives to 10,000 Steps
For those who cannot manage high step counts, alternatives include:
- Short Walks + Breaks: 10-minute brisk walks 2–3 times daily.
- Low-Impact Exercises: Swimming, cycling, or yoga that reduces joint strain.
- Strength Training: Light bodyweight exercises to improve balance and stamina.
- Household Movement: Gardening, cleaning, or climbing stairs also count toward activity goals.
Why Personalization Matters
Every person’s fitness journey is unique. Age, health status, and fitness history play a big role. For some, even 5,000 steps can deliver health benefits, while others may enjoy longer walks safely.
The focus should be on building sustainable activity habits that improve health rather than chasing a single number.
Conclusion
Walking remains one of the healthiest, most accessible exercises—but the popular 10,000 steps target is not suitable for everyone. People with joint problems, heart conditions, or chronic illnesses should modify their goals. Instead of chasing numbers, walking should be about safe, consistent, and enjoyable activity tailored to individual needs.
Summary
Walking 10,000 steps daily isn’t safe for everyone. Experts caution those with joint pain, chronic illness, or recovery issues to modify targets, focusing on safe, gradual, and personalized walking habits.