It’s a truth universally acknowledged that walking is good for you: it improves circulation, aids mental clarity and can even offer pain relief. But, as with all things, if taken to extremes, there is potential for walking to become harmful. The recommended daily goal is still 10,000 steps – a pretty arbitrary number conjured up as part of a successful marketing campaign by a Japanese company ahead of the 1964 Tokyo Olympics. The company created a pedometer called Manpo-kei (meaning 10,000-step meters), choosing the number ‘10,000’ because the Japanese characters for the figure resemble a person walking. This stuck and studies have since shown that walking between 9,000-10,500 steps a day can lower your risk of heart disease and early death.

That’s not to say walking 10,000 steps is easy. In fact, if you’ve ever tried to commit to the figure, you’ve probably found yourself running up and down the stairs at 10pm trying to fit in your final few steps. But for some women, 10,000 has become the minimum, and many are aiming towards 30,000–40,000 in a bid to chase their goals. The main thing that seems to be fuelling these avid walkers? Competition. 

A relatively new app called Step Up has taken Gen Z and younger millennials by storm. It’s supposed to be a simple way of tracking your daily movement and providing motivation to carry on but, perhaps inevitably, some people are using the platform to flex on their numbers. You can taunt your mates with a user-versus-user breakdown of steps achieved daily and weekly, to say nothing of the longest win streak and the best day against your opponent. This has the admirable effect of getting whole friendship groups and offices moving more, but it’s also leading some women to go that bit further – clocking up to 60,000 steps in 12 hours, simply to beat their friends. 

Jemila, a 25-year-old content creator from New York, says she is one of the people lured in by Step Up’s competitive nature. For her, it’s a bit of fun that allows her to get outside and get moving – and it’s also provided a deeper connection to her past. She says: “I got into Step Up after it blew up on TikTok, where I noticed a lot of Black Muslim hijabis posting about the app and how it encouraged them to start walking. 

“Being East African, one video that particularly resonated with me highlighted how our ancestors walked extensively, and how the sedentary lifestyle many of us have adopted in the West doesn’t align with that heritage. When I started using the app, I felt a strong connection to my roots, as though I was honouring my body and my ancestors.”

On her busiest days, Jemila hits around 35,000 but usually aims for less. “I currently average around 25,000 steps. The number of steps I take often depends on how many steps my friends have logged, as we’re all quite competitive and want to outdo each other. The competitive aspect of Step Up is something that really drew me in; it motivates me to leave the house every day, which has had a noticeable impact on my wellbeing.”

But these high numbers have a knock-on effect. Jemila says she really felt the physical impact of so much walking when she first started. “When I first walked 40,000 steps, I felt like I’d been hit by a bus the next day – I could barely get out of bed and was waddling around like a penguin for a few days after. But my body gradually adapted. I injured my right ankle a few years ago, so it does start to hurt sometimes, but I suspect that might be due to the shoes I’ve been using. I just ordered new running shoes, so I’m hopeful they’ll help with the ankle pain.”

While the experts encourage getting fresh air and moving your body, some believe that these numbers are forming an alarming trend. PT Steffi Alexander, an athlete who also offers training at F45, says these figures are too high and that even 10,000 steps isn’t a silver bullet for everyone. She tells Strong Women: “It is important to remember that 10,000 steps a day is not a magic number. Depending on your day-to-day activity and goals, fewer daily steps can be more beneficial to you. Ultimately, regular movement and a healthy active lifestyle is key.”

Alexander explains that your goals should match what kind of training you’re doing: “The widely recommended baseline of 10,000 steps a day can be adjusted based on factors like fitness level, daily activity, injuries, additional exercise and your fitness goals. For example, exceeding 10,000 steps might be appropriate if you’re training for a fitness competition or endurance activity. However, maintaining this higher level of activity indefinitely can carry risks.

“Listen to your body and set realistic goals that keep you moving without leading to constant fatigue, stiffness, or aches. Movement is a gift, and maintaining balance in your fitness routine will help you feel good, release endorphins and stay fit and healthy.”

Of course, some people like a challenge and if you’ve got the time and the motivation, you might want to see just how far you can really take your walking habit. So, how do you settle on a sustainable number? Suzanne Wylie, GP and medical advisor at IQ Doctor, says a little upwards of 10,000 is fine. “Generally, 12,000 to 15,000 steps a day is considered healthy and achievable. This amount can enhance cardiovascular fitness and contribute to overall physical wellbeing without placing undue stress on the body.”

There may be worse things to become hooked on than a walking app, but Dr Wylie warns that overzealous attachment has consequences. “Consistently walking excessively, such as reaching 30,000 to 60,000 steps daily, can lead to significant risks for your body such as stress fractures, shin splints and tendonitis, which occur when the muscles, tendons and bones are subjected to repetitive strain without sufficient recovery time. The constant pounding on hard surfaces can exacerbate these issues, leading to chronic pain and discomfort.”

And it’s not just your body that could reap the negative impact of going overboard. “Pushing your body to such extremes can lead to extreme fatigue, sleep disturbances and even mental burnout due to the pressure of maintaining unsustainable goals,” Dr Wylie says. “Over-exercising can also compromise your immune system, making you more susceptible to illnesses, and may negatively impact your joints over time, particularly in individuals with pre-existing conditions like arthritis.”

First up, Dr Wylie offers some advice for dealing with post-walk pain: “Reducing your step count to a more manageable level, incorporating rest days, and allowing time for recovery are all essential steps. Additionally, consulting with a healthcare professional or a physiotherapist can help you address and correct any injuries. Remember, while staying active is vital, moderation and sustainability are key to maintaining overall health and wellbeing.”

If you’re struggling with a pressure or compulsion to walk, it’s worth checking out our guide to exercise addiction. If you find that you’re choosing to walk over socialising, work or life admin – and struggling to take rest days or dealing with guilt – it may be time to seek help. 

If you or someone you know is struggling with their mental health, you can find support and resources on the mental health charity Mind’s website and NHS Every Mind Matters or access the NHS’s list of mental health helplines and services.

If you are struggling with your mental health, you can also ask your GP for a referral to NHS Talking Therapies or you can self-refer.

Images: Getty