Clocking 10,000 steps in a day? It may not be good for you; Here's why

The popular “10,000-step rule” isn’t meant for everyone, and overdoing it can sometimes do more harm than good (Picture Credit: Pexels)

A good daily walk can do wonders for the body and mind. It boosts heart health, improves mood, and helps maintain a healthy weight. But the popular “10,000-step rule” isn’t meant for everyone, and overdoing it can sometimes do more harm than good.

The idea of hitting 10,000 steps a day has been around for decades, promoted as the golden standard for fitness. Yet doctors caution that personal health factors, age, and physical condition should guide how much walking is truly beneficial. “Walking should energise, not exhaust,” says Dr Indramani Upadhyay, HOD, The Center for Knee & Hip Care, Vaishali, Ghaziabad.

“Certain groups, such as those with arthritis, heart problems, or recovering from surgery, must approach this daily target with care.” shares Dr Upadhyay, adding, “Pushing too hard can aggravate joints, strain muscles, and even slow recovery. A mindful, gradual approach ensures long-term benefits without risking injury.”

Dr Upadhyay recommends tailoring your steps for safety and health:

People with joint problems or arthritis: Sudden increases in distance or pace can worsen knee, hip, or ankle pain. Start with short, slow walks and include physiotherapy-guided strengthening exercises.

Those with heart or lung conditions: High step counts may be too taxing. Consult a cardiologist for a personalised plan and monitor exertion with a heart rate device.

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Post-surgery or illness recovery: Gradually reintroduce walking under medical supervision to avoid fatigue and muscle strain.

Older adults with balance concerns: Uneven terrain or long walks increase fall risk. Prioritise balance exercises, safe surfaces, and supportive footwear.

People with obesity or sedentary lifestyles: Jumping straight to 10,000 steps can cause joint strain. Begin with 3,000–5,000 steps, combining walking with low-impact activities like swimming or yoga.

Dr. Upadhyay emphasises that consistency, posture, and pacing matter more than hitting an arbitrary number. “Even 7,000 mindful steps a day can offer tremendous health benefits,” he notes. Walking is simple, effective, and accessible, but tuning it to your body ensures it remains safe, enjoyable, and truly rewarding.

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FAQs on what happens if one clocks more steps in a day:

1. Does walking more steps improve overall fitness?

Yes. More daily steps boost stamina, heart health, and physical endurance.

2. Can increasing steps help with weight management?

Yes. More steps mean higher calorie burn, supporting healthy weight control.

3. Do extra steps improve mood?

They do. Walking releases endorphins that reduce stress and improve mental well-being.

4. Will walking more steps help my sleep?

Often yes. Regular movement helps regulate sleep patterns and promotes deeper rest.

5. Is there a limit to how many steps I should take?

Most people benefit from 7,000–10,000 steps, but more is fine as long as there’s no pain or strain.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.