For a long time, walking was ignored, included only as a warm-up in people’s fitness routines. However, social media trends, such as the 12,000-step challenge, reflect a new approach to healthy living. People are now celebrating the real value of functional fitness. Walking is an exercise that does not require any technique, no fitness trainer and no specific equipment. Still, it offers profound health benefits. These benefits range from improved blood circulation to better posture and smoother joints.
Simply put, walking is one of the closest universal tips we have for better bone and joint health.
Dr Abhishek Samuel, MS (Ortho) – Consultant, Orthopedic and Mobility Aids Division at Leeford Healthcare Ltd, calls walking one of the simplest yet most powerful exercises for improving overall health. Dr. Samuel, however, cautions against jumping suddenly and competitively into high-stage challenges. This approach can carry risks without proper speed and caution. Sustainable movement, not viral goals, should remain the ultimate fitness goal.
benefits
Walking 10,000 to 12,000 steps per day increases cardiovascular endurance, regardless of age or gender. In addition to weight loss, brisk walking activates large muscle groups in the legs, glutes and core. This activation improves the overall alignment of the spine and reduces stress on the lower back.
In addition to the physical benefits, walking also has great benefits for mental health, an often overlooked aspect of health. Today many young adults face mental pressure and symptoms of depression due to long working hours and sedentary lifestyle. Daily walking helps them follow a rhythmic pace. It stimulates the release of endorphins, reduces cortisol and ultimately improves sleep quality.
risk
However, competitive fitness trends carry risks of their own when approached without expert advice. We must remember that the human musculoskeletal system is designed to resist sudden shocks, even if it is accustomed to repetitive stress.
When a healthy young adult suddenly decides to take on a challenge like walking 12,000 steps overnight, their joints, tendons or ligaments may not be prepared for the pressure. This sudden increase in steps can result in problems like hip discomfort, knee strain or plantar fasciitis.
precautions
First of all, anyone facing such challenges must realize that progress and movement are important pillars for a strong, healthy body. Simple precautions can reduce stress. For example, avoid walking on hard, uneven surfaces. Instead, choose mixed terrain such as grass, soft trails, or tracks; This also improves balance and coordination.
People who are already suffering from existing knee, ankle or back problems should always consult a doctor. “Personally, if you ask me, is it necessary for everyone to walk 12,000 steps to stay healthy and fit? I would say no,” says the doctor, adding, “The goal should be sustainable movement.”
For someone who is sedentary, even 5,000-6,000 steps can be a good start, provided it is done consistently and is part of their daily mobility routine. People often overlook that joint health depends on constant synovial fluid circulation, this fluid is important for the proper function and long-term health of articular cartilage, not just viral step count.
While conscious lifestyle changes and small precautionary measures play an important role in long-term walking benefits, mobility and orthopedic support are often misunderstood. These solutions are equally important for maintaining flexibility.
Even health-conscious fitness enthusiasts who walk 12,000 steps a day can use these aids as helpful tools. They help prevent serious injuries and the long-term risks associated with osteoporosis.
For example, support belts and wraps stabilize the spine. They reduce undue stress on the lumbar and cervical regions during brisk walking or physical exertion. Knee caps and wraps improve stability, reduce swelling, and manage pain by increasing blood circulation, which is especially helpful for patients with chronic knee problems. Similarly, ankle wraps are helpful in immobilizing weak or injured ankles. They also play an important role in maintaining strong ankle health and help in faster recovery from minor sprains that occur while running.
(Nivedita is a freelance writer who writes on society, culture, travel, health and entertainment.)
