How much should we walk in the new year? Many people consider walking 10,000 steps a day as a health guideline. However, this is a product of corporate marketing with insufficient medical evidence. The figure of ‘10,000 steps’ originated from a product called ‘Manpo-kei’ created by a Japanese company shortly after the 1964 Tokyo Olympics. Due to the obsession created by this marketing, many seniors around the world ignore their physical condition and become ill or worsen their health by fixating on walking.
The population of South Korea aged 65 and over has now surpassed 10.5 million. For many of these individuals, the unconditional 10,000 steps can be a ‘poison’ rather than a ‘holy grail’. For patients with spinal stenosis, sarcopenia, plantar fasciitis, and diabetic foot, 10,000 steps is a significant burden. It is a major culprit that can actually harm health. In winter, it is also dangerous for patients with hypertension.
10,000 Steps, a Marketing Creation by a Japanese Pedometer Company in 1964…We Must Quickly Break Free from This ‘Obsession’
First of all, there are about 1.82 million patients with spinal stenosis (as of 2023, according to the Health Insurance Review and Assessment Service). For these patients, walking 10,000 steps a day is closer to self-harm than rehabilitation. According to a study published in the international journal 《Spine》 by the University of Washington (February 2020), if patients with spinal stenosis endure pain and walk for a long time, the pressure inside the spinal canal increases, and the nerve pathways narrow further, worsening symptoms like leg numbness and paralysis. Patients with stenosis should not force themselves to complete 10,000 steps. They should stop walking before pain occurs and take necessary breaks.
For patients with sarcopenia, walking 10,000 steps is also excessive. More than 2 million individuals, about 20-30% of the elderly population over 65, are experiencing sarcopenia. For these patients, excessive walking is harmful. The saying ‘burning muscle to protect it’ is not incorrect. According to research from Johns Hopkins University, elderly individuals with insufficient nutrition who only engage in high-intensity aerobic exercise tend to break down existing muscle for energy. This was published in the international journal 《Journal of the American Geriatrics Society》 (April 2021). For those over 70, appropriate strength training for 30 minutes and protein intake are much more important than walking 10,000 steps.
Excessive Walking...Increases the Risk of ‘Winter Sudden Death’ for Cardiovascular Patients and ‘Amputation’ for Diabetic Foot Patients
In South Korea, there are an estimated 13 million hypertension patients aged 20 and over. For these high-risk cardiovascular patients, walking 10,000 steps in the cold winter can be a life-threatening gamble. According to research published in the international journal 《Journal of the American College of Cardiology》 by Harvard University (December 2020), walking too fast without preparation can overload the heart, increasing the risk of arrhythmia or myocardial infarction. Additionally, patients suffering from diabetic peripheral neuropathy should also be cautious when walking. If they walk 10,000 steps with reduced foot sensation, they may not realize they have blisters or wounds on the soles of their feet, which can lead to ulcers known as ‘diabetic foot’.
Harvard Research Results...“Healthy Seniors in Their 70s Only Need to Walk 7,500 Steps a Day”
So, how much is the right amount to walk? According to a large-scale cohort study by the Harvard Medical School research team published in the international journal 《JAMA Internal Medicine》, it was found that elderly individuals can achieve the maximum reduction in mortality rates by walking about 7,500 steps a day. It was analyzed that walking more than this does not provide additional health benefits. There is no need to overexert the knees and heart by being trapped in the number of 10,000 steps.
In walking, what matters is not quantity but quality. The obsession with 10,000 steps without considering one’s chronic diseases and joint conditions can actually shorten life in old age. We must break free from the illusion of ‘10,000 steps a day’ created by marketing. We need to listen to the pain signals our bodies send.
[Frequently Asked Questions]Q1. Should patients with knee arthritis avoid walking altogether?
A1. No. Moderate walking can strengthen the muscles around the joints and help relieve pain. However, the problem arises when one walks while enduring pain. According to guidelines published in the international journal 《Arthritis & Rheumatology》 (June 2022), arthritis patients should walk slowly on flat surfaces within a pain-free range or engage in exercises like water walking that reduce joint load.
Q2. What is a safe way for diabetic patients in their 70s to exercise?
A2. Diabetic patients must check their foot condition before and after exercise. Instead of fixating on the number of 10,000 steps, it is better to wear breathable and shock-absorbing sneakers and walk lightly for less than 30 minutes. Especially if sensation is dulled, it is more important to develop the habit of checking for wounds on the feet using a mirror than to walk 10,000 steps.
Q3. Is there an alternative exercise recommended instead of 10,000 steps?
A3. For healthy seniors over 70, combining about 5,000 to 7,500 steps of daily walking with light strength training (like squats or calf raises) 2-3 times a week is ideal. As proven by the Harvard study, the principle of moderation applies to health management as well.
