Walking is a popular activity for promoting fitness and increasing daily step count. However, excessive walking can have negative effects on the body, causing joint damage and fractures. 1. Walking 20,000 steps a day can damage the joints: A 53-year-old woman who walked more than 20,000 steps a day experienced knee pain and was diagnosed with knee effusion.

Another man who walked 30,000 steps a day suffered a thigh bone fracture. 2. Walking more steps reduces the risk of death: A large-scale study involving 226,889 participants found that increasing step count is associated with a lower risk of all-cause mortality and cardiovascular disease-related death. Walking an additional 1,000 steps per day reduces the risk of death by 15%, and walking an additional 500 steps reduces the risk of cardiovascular disease death by 7%.

3. The ideal step count for health benefits: A study involving 20,152 adults suggested that walking between 6,000 and 9,000 steps per day is associated with the greatest health benefits, particularly for reducing cardiovascular disease risk.

4. The importance of walking speed: Walking intensity, rather than step count alone, is crucial for health benefits.

Walking at a faster pace reduces the risk of cancer, improves bone density and cardiac function, and slows down aging.

5. Walking guidelines for older adults: Older adults should pay attention to posture, choose an appropriate step count and speed, warm up and cool down before and after walking, and listen to their bodies' limits.

Walking on rough surfaces like pebbles and walking in reverse can be risky for people with certain conditions.

In conclusion, while walking is generally beneficial for health, excessive walking and improper techniques can lead to joint damage and fractures. Finding a suitable step count and speed for individual fitness levels is essential for reaping the benefits of walking without risking injury.