"Congratulations! You've reached your 10,000-step goal today!" Does seeing such a notification fill you with a sense of accomplishment? With the widespread adoption of smart wearable devices, an increasing number of people are embracing the daily 10,000-step walking regimen.It's common to see people of all ages walking for exercise in parks, on playgrounds, or along building pathways. They hold smartphones, wear fitness bands or smartwatches, and set 10,000 steps as their daily goal. While exercising, they can also compete with friends for step count rankings for fun. Some businesses even offer discounts based on step counts."Walk over 10,000 steps for free crayfish!" "Dine with discounts: 10% off for under 10,000 steps, 45% off for over 40,000 steps!" University cafeterias have rolled out creative promotions. And so, your step count keeps climbing...
But is the 10,000-step-a-day approach scientifically sound? Let's hear what sports medicine experts have to say.
Health Risks of the 10,000-Step Daily Goal
As early as the 1964 Tokyo Olympics, a Japanese company invented the "pedometer." While sponsoring the Games, they promoted the slogan "10,000 steps a day," encouraging citizens to walk 10,000 steps daily to boost physical activity and improve national fitness. With this commercial product's popularity, the 10,000-step goal became a widespread exercise mantra.
"In reality, this exercise method lacks scientific validation and isn't suitable for guiding the general public's daily fitness routines," explains Dr. Zhu Jingxian from Peking University's Institute of Sports Medicine. "While the '10,000 steps a day' slogan had good intentions—aiming to increase overall activity levels and physical engagement—it can also cause certain health risks or pose potential harm to the body."Dr. Zhu frequently encounters elderly patients in his clinic who previously engaged in minimal physical activity or maintained sedentary habits. After developing various chronic conditions, they are advised to increase their exercise regimen. Walking, being convenient and requiring no special facilities, is often the preferred choice for many seniors.However, setting a daily goal of 10,000 steps often leads to numerous exercise-related injuries. Among these, lower limb joint injuries are common, with knee osteoarthritis being the most prevalent. Why is walking 10,000 steps daily unhealthy and unscientific for the elderly? Zhu Jingxian explains: "Sedentary seniors typically have weak muscle strength, improper lower limb movement patterns, and may even suffer from chronic joint wear.Forcing 10,000 steps under these conditions increases lower-body strain, causing further joint damage. After months of such accumulation, it accelerates joint wear and cartilage erosion, leading to synovial inflammation and cartilage damage that exacerbates existing osteoarthritis. In severe cases, joint replacement becomes necessary."
"Beyond osteoarthritis common in the elderly, other prevalent walking-related injuries include iliotibial band friction syndrome, plantar fasciitis, Achilles tendonitis, and plantar tendonitis—all chronic soft tissue strains in weight-bearing areas. Excessive walking distances may even cause fatigue fractures or periostitis,"Zhu Jingxian explained.
How to Prevent Walking-Related Injuries
How can these injuries be avoided? Zhu Jingxian advised: "You can reduce step count while adjusting walking surfaces—choosing softer ground like sports fields and wearing appropriate footwear provides cushioning and protection. Additionally, maintain proper walking posture to prevent abnormal force lines caused by incorrect form, which can lead to joint wear and localized stress overload."
So what constitutes proper walking posture? Yu Yuanyuan, a rehabilitation therapist at Peking University's Institute of Sports Medicine, explained and demonstrated three common gait patterns and recommended walking techniques to China Youth Daily and China Youth Network reporters.
The three common gaits are: 1. Pelvis level, with the ground reaction force directed toward the medial center of the knee joint, not crossing the body's midline. 2. Contralateral pelvic drop, where the ground reaction force also points toward the medial knee joint center, significantly increasing knee adduction. Under equal weight conditions, this gait may elevate the risk of knee osteoarthritis.3. Contralateral pelvic elevation, where the ground reaction force vector points toward the lateral aspect of the knee joint center, with trunk lateral tilt toward the supporting side and a tendency for knee valgus. This is a common movement associated with knee ligament and cartilage damage.
Different gaits exert varying impacts on corresponding body regions. Individuals with persistent gait abnormalities often fail to engage the muscles they should be using, making it difficult to perform vigorous exercises correctly.
Proper movement mechanics enhance safety and reduce injury risk. Yu Yuanyuan recommends the following correct gait: During walking, the height difference between the left and right sides of the pelvis should generally not exceed 1.5 cm. The longitudinal axis of the thigh should align with the direction of the second toe line. The angle between the second toe line and the direction of travel should be between 5° and 12°.Landing should be light and controlled, using large joints (gluteal and thigh muscles) to propel the lower limbs forward. For the entire body, correct walking posture involves: eyes naturally focused straight ahead, upper body upright without leaning forward or slouching, shoulders relaxed, abdomen tucked in, hands lightly clenched into fists, and arms bent, swinging rhythmically with each step.Arm swing not only increases exercise intensity but also effectively sets the body's rhythm. 3,300 steps of moderate-to-vigorous walking daily yields optimal fitness benefits. "As research deepens, scientists have discovered that merely walking 10,000 steps fails to meet the body's activity requirements. In recent years, the American College of Sports Medicine has established a new national fitness goal: engaging in moderate-to-vigorous physical activity three times weekly, rather than relying solely on step counts."Dr. Zhu Jingxian explains: "Moderate to vigorous exercise encompasses various activities like walking, running, swimming, ball sports, cycling, and aerobics. If choosing walking, it's crucial to distinguish between steps taken for exercise versus those accumulated during daily routines. Slow strolls fail to meet moderate-intensity requirements—even hours of walking may fall short of the body's movement needs.Steps accumulated during commutes or limited indoor movement are ineffective and do not indicate increased physical activity. Therefore, the 10,000-step figure displayed on pedometers does not represent the actual amount of exercise the body requires."
What constitutes proper walking exercise? While maintaining correct posture, Dr. Zhu Jingxian advises focusing on three key elements: speed, duration, and frequency.
"All exercise guidelines recommend moderate to vigorous intensity activity. For walking, this means maintaining a pace of 110 to 130 steps per minute to achieve moderate intensity. To put this into perspective: a marching pace is 116 to 122 steps per minute, while a parade step is 110 to 116 steps per minute. Essentially, you need to exceed the speed of a parade step to reach moderate-intensity walking."
How long must one maintain this pace to meet the required exercise volume? Zhu Jingxian recommends at least 30 minutes daily, totaling over 150 minutes weekly."You can either break it into three 10-minute sessions of moderate-intensity brisk walking daily or complete a single 30-minute brisk walk—both approaches yield equivalent results. Simple calculations show that just over 3,300 steps of moderate-intensity walking per day suffice to meet exercise goals."
Finally, Dr. Zhu Jingxian concluded: "To prevent exercise injuries, assess your physical condition before starting walking workouts. If you have existing musculoskeletal issues, seek diagnosis and treatment at a reputable hospital before beginning exercise. For those with chronic conditions, evaluate your cardiopulmonary health and obtain a scientifically tailored walking prescription from your doctor.Lastly, when walking for exercise, follow the principle of gradual progression. Don't fixate on the daily 10,000-step goal. Instead, set achievable small targets for yourself, then incrementally increase your activity level until you reach the optimal exercise intensity for maintaining your health. Additionally, if you experience persistent pain after walking, seek prompt medical attention from a professional." (Reporter Zhang Lei)