Walking can harm too: Who should not walk for 10,000 steps daily and why

The 10,000 steps target came to rise from Japan in the 1960s and quickly became a popular trend. Many people consider this five-digits walking routine their fitness mantra. It sure sounds scientific, but it's a surprise for many that this target did not come from medical research. In fact, it came from a marketing campaign for a pedometer. However, the step count does provide health benefits, but it doesn’t have to be 10,000 steps a day. According to Harvard’s Women’s Health Study, meaningful health benefits begin well below 10,000 steps. And for certain individuals the 10,000-step trend can become risky or counterproductive. For this reason, howsoever popular the 10,000 steps target is, it is certainly not for everyone. Below we mention who should not walk 10,000 steps daily and why. (Image credits: Canva)

It's far from the truth that everyone’s heart, joint and recovery capacity are identical, but the 10,000 step target doesn’t consider that. Medical experts emphasize that step targets should reflect on health status, mobility level, and current fitness capacity and for some people it can do more harm than good. A research published in The Lancet Public Health shows that major health benefits appear at lower step counts. So, for some, pushing to meet this arbitrary number may worsen joint stress, aggravate heart conditions, or interfere with recovery from illness or injury.

For someone with an unstable heart condition, walking too much can trigger chest pain and can even lead to unstable angina, severe heart failure, or recent heart attack.
So, before lacing up for the 10,000 step target, one should consult with a cardiologist. Cardiac rehabilitation teams can prescribe safe, graded activity instead.

This is a condition where blood vessels in the legs become narrowed due to buildup of fatty deposits, which reduces the blood flow to muscles and tissues. Individuals with advanced peripheral artery disease are recommended to follow supervised walking programs, as per NIH. Taking long walks in such conditions can cause severe pain, cramping, or even tissue injury.

​For someone with chronic pain or unstable joints, walking long distances can exacerbate discomfort and potentially cause further injury. So, in the race of reaching 10,000 steps, people with severe musculoskeletal pain might unintentionally increase the risk of injuries.
​Research from NIH shows gentle and regular aerobic exercise can actually help reduce pain over time. This suggests even a few short, daily walks can improve pain management and joint function safely, and eventually improve health.

People with recent surgery or an open wound should not push themselves for the 10k step routine. Early aggressive walking can disrupt healing, enlarge wounds and even increase infection risk. Following doctor’s advice about rest and protected walking until the wound or surgical site is fully healed is necessary.

Tailoring step goals to individual health status, fitness level, and recovery capacity ensures safer, more sustainable activity. Ultimately, the focus should be on creating a routine that supports overall well-being rather than chasing an arbitrary number.

Many researchers are affirming that numbers well below 10,000 can provide health benefits and this target is not a “one size fit” for all. People with above mentioned conditions can follow step goals that are suitable for the body. Focusing on moderate intensity, strength, and balance, with consistency can be better than hitting a fixed number. Movement is key