For years, the idea of walking 10,000 steps a day has been promoted as the perfect health goal. Fitness bands encourage it, phones track it, and many people feel guilty if they fall short. However, the human body is not a machine that responds to a single fixed number. What feels energizing for one person may quietly damage another's knees, hips, or lower back. Doctors are now urging people to stop treating 10,000 steps as a universal rule.
Why the 10,000-Step Goal Is a Myth
According to Dr. Akhilesh Rathi, Director of the Department of Joint Replacement, Robotics and Orthopedic Surgery at Sri Balaji Action Medical Institute in New Delhi, the belief that everyone must walk 10,000 steps daily is a myth. He explains that walking is one of the safest and most effective forms of exercise, but the right amount depends on individual body, joint health, and overall fitness. A major analysis published in the European Journal of Preventive Cardiology found that even around 4,000 steps daily can reduce the risk of early death, with benefits increasing gradually as activity levels rise.
The Benefits of Walking for Joints
Walking remains one of the simplest ways to keep the body active. Unlike intense workouts that put sudden pressure on muscles and bones, walking creates gentle movement that keeps joints functioning smoothly. Dr. Rathi notes that regular walking helps lubricate joints and maintain cartilage health, while also strengthening supporting muscles, which reduces stress on the joints over time. This is especially important for people who spend long hours sitting, such as office workers, drivers, students, and older adults, who often experience stiffness due to lack of movement. A moderate walking routine improves blood circulation and helps muscles around the knees and hips stay strong. Additionally, walking offers emotional benefits, such as lowering stress, improving sleep, and giving the mind a break from screens.
When 10,000 Steps Can Harm Your Body
The problem begins when people force themselves to hit a number their body is not prepared for. Someone who barely walks during the week and suddenly attempts 10,000 steps daily may overload the knees, ankles, and lower back. This becomes even riskier for individuals with obesity, arthritis, flat feet, previous ligament injuries, or weak muscles. Dr. Rathi warns that overuse is a real concern, and suddenly jumping from a sedentary lifestyle to 10,000 steps can strain the knees, ankles, and lower back. Many people also ignore smaller warning signs, such as heel pain after waking up, swelling around the knee, stiffness while climbing stairs, or aching hips at night. These are not signs of fitness progress but rather the body asking for recovery. Research supported by the US Centers for Disease Control and Prevention (CDC) has repeatedly shown that gradual and sustainable physical activity is safer than extreme exercise patterns. Experts emphasize that the quality of movement matters more than the total count on a smartwatch.
Personalized Step Goals for Women
Women experience several natural hormonal and physical changes throughout life that can affect joints more than people realize. Dr. Shobha Gupta, Medical Director and Gynecologist at Mother's Lap IVF Centre in Pitampura, New Delhi, explains that hormonal changes can affect ligament flexibility and joint stability. In such phases, excessive walking without guidance may lead to pelvic discomfort or joint strain. Pregnancy, postpartum recovery, menopause, and even severe iron deficiency can influence energy levels and joint stability. During pregnancy, for example, the hormone relaxin loosens ligaments to prepare the body for childbirth, which can increase instability around the pelvis and knees. Therefore, step targets should never become a social competition. A woman recovering after delivery may benefit more from shorter, frequent walks combined with rest rather than long-distance walking.
Smart Walking Habits to Protect Joints
Doctors advise that safe walking is less about counting steps and more about understanding movement. One of the smartest habits is starting slowly. Instead of chasing 10,000 steps immediately, inactive individuals can begin with 3,000 to 4,000 steps and increase gradually each week. Footwear also matters: thin sandals, worn-out sports shoes, or hard soles can increase impact on joints, while supportive walking shoes absorb shock and help maintain posture. Another overlooked factor is surface type: walking continuously on concrete roads or uneven pavements creates more stress on knees than softer tracks or parks. Experts also recommend breaking walks into smaller sessions: three short walks spread throughout the day may feel easier on joints than one long, exhausting session. Strength training is equally important, as strong quadriceps, hamstrings, glutes, and core muscles act like natural shock absorbers for the knees and hips. Walking alone cannot fully protect joints if surrounding muscles are weak.
The Real Goal: Movement, Not Perfection
Modern fitness culture often turns health into a numbers game, with calories, step counts, heart rate zones, and streaks making people forget the actual purpose of exercise: feeling healthier and functioning better. The truth is simple: some people may thrive at 10,000 steps, while others may feel excellent at 6,000. For an older adult with arthritis, even 3,500 pain-free steps can be a meaningful achievement. Dr. Rathi concludes that your step count should work for your body, not against it. The goal is to stay active without causing harm. In the end, walking should not feel like punishment handed out by a smartwatch; it should feel sustainable enough to continue for years. Healthy joints are built slowly, quietly, and consistently, one comfortable step at a time.
Medical Experts Consulted
This article includes expert inputs shared with TOI Health by Dr. Akhilesh Rathi, Director of the Department of Joint Replacement, Robotics and Orthopedic Surgery at Sri Balaji Action Medical Institute, Paschim Vihar, New Delhi, and Dr. Shobha Gupta, Medical Director and Gynecologist at Mother's Lap IVF Centre, Pitampura, New Delhi. Inputs from orthopedic and women's health experts were used to explain when walking 10,000 steps daily can improve overall fitness and joint health, and when excessive walking may increase the risk of knee strain, back pain, and joint-related injuries.
