Recently, veteran actor Shakti Kapoor shared her fitness secret. In a TV show, the 72-year-old actor said he used to walk 35,000 steps a day, a healthy practice he has recently resumed.
While we all know the importance of walking, for example, it benefits heart health, is a great form of exercise and is easy to do, walking 35,000 steps a day is a serious commitment for people in their 70s. The step actor has done. Let us consider for ourselves the effects of such a regular and vigorous manner of walking on the body.
35,000 steps is about 25 km (this may vary depending on speed, pace)
Walking 35,000 steps a day can have a significant impact on your body. It can burn around 2,000 to 2,500 calories depending on one’s weight and intensity of walking. It increases cardiovascular health, improves lung capacity, and strengthens leg muscles. This level of activity also supports mental health by releasing endorphins and reducing stress. Long walks allow for mindfulness or mental clarity, which can increase focus and creativity.
Although regular walking is extremely beneficial for seniors, promoting heart health, mobility and mental fitness, such vigorous activity increases the risk of overuse injuries such as knee pain or plantar fasciitis. Walking 35,000 steps per day is generally not recommended for people age 70 and older, as it can put too much stress on their joints, muscles and cardiovascular system.
For most older adults, a more sustainable goal is 7,000 to 10,000 steps per day, depending on their fitness level and health conditions. Consistency in moderate activity is healthier and safer than extreme exertion.
The stress on your body can outweigh the benefits. You should be careful
Common risks of overuse injuries include shin splints, plantar fasciitis, or arthritis in the knees and hips. Prolonged walking can lead to dehydration or malnutrition, leading to fatigue, muscle aches, or electrolyte imbalances. Excessive physical activity without proper recovery can stress the immune system and make a person more susceptible to illness.
Gradually increase your capacity over weeks or months to safely walk 35,000 steps a day. Wear supportive shoes, and maintain good posture to avoid injury. Drink plenty of water, and eat nutritious foods that your body needs to stay healthy. Stretching or recovery exercises can help reduce soreness from walking long distances. For the average person, such a number of steps is impractical and not necessary to reap the health benefits. A more balanced and sustainable approach to physical activity is actually more effective long term.
35,000 steps vs 10,000 steps: Which is better?
The number of steps taken per day can vary based on age, fitness level, and health goals, but a commonly accepted goal is 10,000 steps per day, or about 5 miles. This benchmark has been used to promote cardiovascular health, weight management and general fitness. Still, research suggests that even 7,000 to 8,000 steps per day can dramatically reduce the risk of chronic diseases and mortality, especially among older adults. New, less mobile, or inexperienced patients can start with 3,000 to 5,000 steps and work up to the goal.
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