Are you prepared to log ten thousand steps today? But wait, specialists have something to say: contrary to popular belief, walking 10,000 steps a day won’t help you lose weight. In fact, it shouldn’t be done by people who are overweight or have knee problems.
A gut health specialist named Dr. Sandhya Lakshmi says fat people who attempt to walk 10,000 steps a day have increased strain and suffering because their joints, muscles, and tendons are not prepared to handle the effort. She continued by saying that people with knee problems shouldn’t try to walk 10,000 steps without first completing strength and conditioning exercises.
Dr. Anup Khatri, senior orthopedic physician at Gleneagles Hospital in Parel, Mumbai, agreed and said that those who are obese because of a slow metabolism, a genetic predisposition, or other lifestyle factors should also heed this advice. “Obese individuals should refrain from walking 10,000 steps a day without first strengthening their bodies, even though walking is thought to be an efficient way to maintain the body’s mobility and flexibility without engaging in anything extravagant like weight lifting or an intense workout.”
That’s because beginning a 10,000-step program without enough planning can have more negative effects than just discomfort; it can result in overuse injuries and chronic musculoskeletal problems, as Dr. Nirmal Dumne, consultant orthopaedic and robotic surgeon at Jupiter Hospital in Pune, warned.
“When people have weak supporting muscles, their joints become less stable, which increases their risk of injury and discomfort when exercising,” Dr. Dumne said.
Why is obesity an issue?
“When too much pressure is applied, obesity can cause discomfort and strain because it makes the bones and joints fragile and dense,” Dr. Khatri stated. He continued, “It’s important to strengthen your body, including the joints and muscles, before starting with 10k steps daily to prevent this and any other medical complications.”
Experts advise against concentrating just on walking and ignoring strength and conditioning because this ignores other components of fitness like flexibility, muscular strength, and endurance.
Here’s what you can do to strengthen the joints instead
Dr. Lakshmi says the following exercises can be beneficial.
*Warm up every joint by performing flexion, extension, and rotation.
- Seated knee extensions: Sit on a chair and extend your knee one at a time (5–10 reps, gradually increase the reps) * Seated marching: Sit on a chair and march in place for five minutes at a reasonable pace.
*Chair squats: Raise your chest and slowly stand and sit on the chair. This will make your glutes and quadriceps stronger.
- Toe lifts: Take a position behind a chair, raise yourself up on your toes, and then gradually lower yourself back down.
Dr. Khatri pointed out that using these warm-up methods on a regular basis has advantages. He said, “Remember to massage your joints every day with room-temperature or warm oil to relieve the pain.”