Walking is a simple yet highly effective way to maintain overall health. It enhances heart capacity, boosts blood circulation, activates metabolism, strengthens muscles and bones, and aids in weight management. Daily walking also helps reduce stress, improves sleep quality, refreshes the mind, and regulates blood sugar and cholesterol levels, lowering the risk of lifestyle diseases like diabetes and heart disease. Neglecting physical activity can lead to obesity, decreased muscle and bone strength, joint and back pain, imbalances in blood pressure and cholesterol, as well as mental health issues such as stress, depression, and sleep disturbances.

Dr. Bhavuk Garg, Professor of Orthopedics at AIIMS, New Delhi, clarifies that the popular “10-kilometer walk” formula is not suitable for everyone. While walking long distances is common in countries like Japan, people in India do not need to walk exactly 10 kilometers daily. A daily target of 7,000 to 8,000 steps provides comparable health benefits. Walking more than 10 kilometers, such as 12 kilometers, is possible, but it does not automatically lead to greater benefits. In fact, people with knee or spinal problems may face risks with excessive walking, so consulting a doctor in such cases is recommended.

Dr. Garg emphasizes that any daily movement is beneficial, and even short walks are better than none. To maximize the benefits of walking, one should eat a nutritious diet, manage weight through a low-calorie diet and regular exercise if overweight, drink plenty of water, and perform light stretching before walking to prevent injuries. Additionally, those with muscle or joint issues should seek medical advice before increasing their walking routine.