Walking: What You Need to Know
Are you ready to walk 10,000 steps today? Hold on, experts have some important advice. Contrary to popular belief, walking 10,000 steps is not a guaranteed way to lose weight and may not be suitable for everyone, especially those who are overweight or suffer from knee pain.
Expert Insights
Dr. Sandhya Lakshmi, a gut health specialist, explains that for individuals who are obese, attempting to walk 10,000 steps daily can lead to increased strain and pain. Their joints, muscles, and tendons may not be ready to handle the load. Dr. Lakshmi emphasizes that those with knee issues should not try to reach 10,000 steps without first undergoing strength and conditioning training.
Dr. Anup Khatri, senior consultant in orthopedics at Gleneagles Hospital in Mumbai, concurs. He notes that this advice is also relevant for people who suffer from obesity due to medical conditions, slow metabolism, genetics, and lifestyle factors. “While walking is an effective way to keep the body mobile and flexible, obese individuals should avoid walking 10,000 steps daily without strengthening their bodies first.”
Dr. Nirmal Dumne, an orthopedic and robotic surgeon at Jupiter Hospital in Pune, warns that starting a 10,000-step regimen without proper preparation can lead to overuse injuries and long-term musculoskeletal issues. “Weakness in supporting muscles compromises joint stability, making individuals more susceptible to injuries and discomfort during physical activity,” he explains.
The Impact of Obesity
Dr. Khatri adds, “Obesity makes the bones and joints fragile, causing discomfort and strain when too much pressure is applied.” To prevent these and other medical complications, it’s crucial to strengthen the body, including the joints and muscles, before starting a 10,000-step daily routine.
Experts emphasize that focusing solely on walking without incorporating strength and conditioning neglects other aspects of fitness, such as muscular strength, endurance, and flexibility.
Strengthening Exercises
According to Dr. Lakshmi, the following exercises can help strengthen the joints:
- Warm-Up of All Joints: Rotation, flexion, extension, etc.
- Seated Marching: Sit on a chair and march in place for 5 minutes at a comfortable pace.
- Seated Knee Extensions: Sit on a chair and extend one knee at a time (5-10 reps, gradually increasing the reps).
- Chair Squats: Slowly stand and sit on the chair with your chest lifted to strengthen the quads and glutes.
- Toe Lifts: Stand behind a chair, rise on your toes, and slowly lower back down.
Dr. Khatri also suggests massaging your joints daily with warm or room-temperature oil to ease pain. Regularly practicing these warm-up techniques can be beneficial.
By following these expert recommendations, you can build a strong foundation for a healthier and more active lifestyle.
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