Recently, veteran actor Shakti Kapoor revealed his fitness secret. In a TV show, the 72 year old actor said that he used to walk 35,000 steps a day, a healthy practice he has resumed recently.
While we all know the importance of walking, for example it benefits heart health, is a great form of workout and is easy to do, but walking 35,000 steps a day is a serious commitment that the actor who has just stepped into his 70s has made to himself. Let’s understand the impact of such a routine and vigorous form of walking on the body.

35,000 steps is approximately 25 kilometers (there can be variations depending on stride, pace)

Walking 35,000 steps a day can significantly impact your body. It can burn approximately 2,000 to 2,500 calories, depending on one’s weight and walking intensity. It boosts cardiovascular health, improves lung capacity, and strengthens leg muscles. This level of activity also supports mental health by releasing endorphins and reducing stress. Walking for extended periods allows for mindfulness or mental clarity, which can enhance focus and creativity.
While regular walking is highly beneficial for seniors, promoting heart health, mobility, and mental well-being, such an intense level of activity increases the risk of overuse injuries like knee pain or plantar fasciitis. Walking 35,000 steps a day is generally not recommended for individuals aged 70 and older, as it can place excessive strain on their joints, muscles, and cardiovascular system.
For most older adults, a more sustainable goal is 7,000 to 10,000 steps per day, adjusted to their fitness level and health conditions. Consistency in moderate activity is far healthier and safer than extreme exertion.

The strain on your body can outweigh the benefits; you must be careful

Common risks for overuse injuries include shin splints, plantar fasciitis, or joint pain in the knees and hips. Long periods of walking may cause dehydration or malnutrition, leading to fatigue, muscle cramps, or electrolyte imbalance. Excessive physical activity without adequate recovery can exert pressure on the immune system and make a person more prone to illness.

Gradually increase your stamina over weeks or months to walk safely 35,000 steps a day. Wear supportive footwear, and maintain a good posture to avoid injury. Drink enough water, and consume nutrient-rich foods to give your body what it needs to stay healthy. Stretching or recovery exercises may help reduce soreness from walking long distances. For the average person, such step counts are impractical and not necessary for achieving health benefits. The more balanced and sustainable approach to physical activity is actually the more effective long term.

35,000 steps vs 10,000 steps: Which is better?

The number of steps taken daily can vary based on age, fitness level, and health goals, but a commonly accepted target 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, the research indicates that even 7,000 to 8,000 steps per day can dramatically reduce the risk of chronic diseases and mortality, especially among older adults. Newer, less mobile, or inexperienced patients may begin with 3,000 to 5,000 steps and work up to the goal.