The problem begins when people force themselves to hit a number their body is not prepared for.
Someone who barely walks during the week and suddenly attempts 10,000 steps daily may overload the knees, ankles, and lower back. This becomes even riskier for people living with obesity, arthritis, flat feet, previous ligament injuries, or weak muscles.
“Overuse is a real concern,” warns Dr Rathi. “Suddenly jumping from a sedentary lifestyle to 10,000 steps can strain the knees, ankles and lower back.”
Many people also ignore smaller warning signs. Heel pain after waking up, swelling around the knee, stiffness while climbing stairs, or aching hips at night are not signs of “fitness progress.” They are often the body asking for recovery.
Research supported by the US Centers for Disease Control and Prevention (CDC) has repeatedly shown that gradual and sustainable physical activity is safer than extreme exercise patterns. Experts say the quality of movement matters more than the total count on a smartwatch.