Should everyone be walking 10K steps every day?

Agreed Dr Anup Khatri, senior consultant, orthopedics, Gleneagles Hospital, Parel, Mumbai, and added that this advice is also relevant for people who suffer from obesity due to certain medical conditions, slow metabolism rate, genetics, and lifestyle factors. “While walking is considered an effective way to keep the body mobile and flexible without doing anything extravagant like weight pulling or a strenuous workout, obese people should avoid walking 10k steps every day without strengthening their bodies first”.

That is because the impact of starting a 10,000-step regimen without proper preparation extends beyond mere discomfort; it can lead to overuse injuries and long-term musculoskeletal issues, cautioned Dr Nirmal Dumne, consultant, orthopaedic and robotic surgeon, Jupiter Hospital, Pune.

“Weakness in supporting muscles compromises joint stability, making individuals more susceptible to injuries and discomfort during physical activity,” explained Dr Dumne.

Here’s what to consider (Source: Pixabay)

Why is obesity an issue?

“Obesity makes the bones and joints fragile and dense, which can cause discomfort and strain when too much pressure is applied,” said Dr Khatri. To prevent this and any other medical complications, it’s important to first strengthen your body, including the joints and muscles, before starting with 10k steps daily, he added.

Experts urge that focusing solely on walking without incorporating strength and conditioning neglects other aspects of fitness, such as muscular strength, endurance, and flexibility.

Here’s what you can do to strengthen the joints instead

According to Dr Lakshmi, the following exercises can help

*Warm up of all joints (rotation, flexion, extension etc)
*Seated marching: Sit on a chair and march in place for 5 minutes at a comfortable pace
*Seated knee extensions: Sit on a chair and extend the knee one at a time (5-10 reps, gradually increase the reps)

*Chair squats: Slowly stand and sit on the chair with your chest lifted. This will strengthen the quads and glutes
*Toe lifts: Stand behind a chair, rise on your toes, and slowly lower back down.

These warm-up techniques are beneficial when done regularly, noted Dr Khatri. “Do not forget to massage your joints daily with warm or room-temperature oil to ease the pain,” he concluded.

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