5 side effects of walking too much and what to do about it
Walking has numerous health advantages and is a low-impact aerobic activity. Simple and no-equipment workout: walking can be one of the best ways to stay in shape. It's a fantastic method to control weight, elevate mood, and strengthen the heart.
However, you can overdo it, just like with other activities. You may be wondering how much walking is too much if you now walk for exercise or intend to start. The response is contingent upon multiple circumstances. The following information will help you determine how much walking is too much for you.
How many steps should you take each day?
Even while 10,000 steps is an often mentioned goal, your daily step count will vary depending on your age, degree of fitness, and health objectives.
Aiming for 8,000–10,000 steps a day is generally a decent baseline, although even fewer steps can have positive health effects.
Long-distance walking has advantages that can make the effort worthwhile. Increasing your step count may help you live a longer life in addition to reducing your chances of type 2 diabetes and boosting heart health. Walking more steps per day was linked to a lower risk of death from all causes than walking fewer steps per day, according to a 2020 study of nearly 4,800 American people.
by Taboola
by Taboola
Sponsored Links
Sponsored Links
Promoted Links
Promoted Links
You May Like
Forget Furosemide, Use This Household Item To Help Drain Edema Fluid
WellnessGuide
Learn more
Undo
How much walking is too much walking?
'Too much walking' is a relative concept. Your degree of fitness, experience, and general health all play a role. After a vigorous 30-minute walk, a novice hiker may feel pain, but an experienced hiker may go painlessly for hours. There's no one-size-fits-all solution, but it's important to pay attention to your body.
Perhaps you follow the "hot girl walk" fad on TikTok, or perhaps you've embraced the urban hiking movement, which for some people is walking up to 10 to 15 kilometers per day.
Walking, or any exercise for that matter, has no "maximal" limit.
Side effects of walking too much
Old pain flare up
It's common for old ailments, such as a hurting knee, to recur. Increased risk of injury: Overtraining soreness can result in poor walking form and posture, which can raise the risk of injury. Additionally, compared to when they are properly rested, sore or wounded joints are more vulnerable to an unexpected, serious injury.
Calluses and blisters
Calluses and blisters may develop on or around your feet if you've been walking a lot lately.
Although they are typical with new shoes, recurrent calluses or blisters may be a sign of poor gait or poorly fitting footwear.
Recurring fatigue
Your capacity to exercise is impacted by overtraining. Overtrainers become tired easily. You might have heavy breathing and find it difficult to talk in complete words, even at a reduced speed. At this point, you ought to pause and consult a medical professional to help direct your recuperation.
Swelling in limbs
Swelling and pain in feet indicate that a recent walk was either too long or too strenuous. You can experience a decline in your performance and heavy, tight muscles if you walk consistently for a longer duration.
Mood swings
While walking may be a mood booster, walking too much may generate anxiety. Psychological symptoms like depression and anger may arise if you keep walking too much or too intensely.
How to maintain
walking routine
within a healthy limit
Starting with no more than 15 minutes of walking at a moderate pace is an excellent technique for beginners. You'll know you're at the proper pace when you can talk in complete sentences without breathing significantly. Next, increase the amount of time you spend walking each week by a few minutes until you reach 30 minutes of vigorous walking. You should be breathing through your lips instead of your nose, but you should be able to speak in complete phrases.
Try to walk at least three days a week to reap the full benefits of walking. You should exercise in other ways besides walking, such as strength training, flexibility training, and balancing exercises.
With all its benefits, there are some potential disadvantages too
One step to a healthier you—join Times Health+ Yoga and feel the change
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
an hour ago
- Time of India
10 supplements every woman needs (and why it is non-negotiable)
Multivitamins aren't just something your mom forced on you in school or that your doctor vaguely mentioned during your last check-up. For women—especially in a world of hustle culture, erratic meal schedules, and TikTok health trends—it's not just about popping pills. It's about knowing why your body might be running low, and what to do about it. Sure, the idea of "eating a balanced diet" is sound advice. But in practice? Between skipping breakfast, surviving on caffeine, ordering late-night takeout, and battling hormonal rollercoasters—most of us are falling short on some seriously key nutrients. Here's a closer look at the 10 vitamins and minerals that women need to keep their bodies running. Spoiler: It's more than just iron and calcium. Iron – Because exhaustion shouldn't be your default mode Iron is the energy plug-in we often forget to charge. And yet, it's crucial for producing hemoglobin—the protein in red blood cells that carries oxygen. Women, especially those of reproductive age, lose iron every month. Add in heavy periods or a vegetarian/vegan lifestyle, iron deficiency anemia walks right in. What it feels like? Fatigue that sleep doesn't fix. Breathlessness after climbing stairs. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Dermatologist: Just Add 1 Drop Of This Household Item To Any Dark Spot And Wait 3 Minutes Dark Spot Corrector Undo A pale face. Brittle nails. Maybe even brain fog. No, you're not lazy. You might just be low on iron. Best form to supplement: Ferrous bisglycinate (gentler on the stomach) Bonus tip: Take it with Vitamin C (like orange juice) to boost absorption. Avoid with tea or coffee. Vitamin D – The silent boss of your bones, mood, and hormones This isn't just the "sunshine vitamin" anymore. Vitamin D plays a key role in everything from calcium absorption to immune function, mood regulation, and even hormone balance. Blame it on sunscreen, indoor jobs, or pollution. The deficiency is so common it's almost ignored—until you have achy bones, chronic fatigue, frequent colds, or unexplained blues. Best form to supplement: Vitamin D3 (cholecalciferol) How much? Check your blood levels. Most women need 1000–2000 IU/day, but many need more under medical supervision. Magnesium – Your anti-stress, anti-cramp superhero Magnesium is the underdog of the supplement world. It regulates over 300 enzymatic reactions in the body—think sleep quality, PMS symptoms, muscle cramps, digestion, and anxiety. If you're waking up tired, can't sleep, or feel like your nerves are constantly on edge, magnesium might be the missing piece. Add to that: it helps with insulin sensitivity, so it's essential for PCOS warriors too. Best form to supplement: Magnesium glycinate or magnesium citrate (avoid oxide—it's poorly absorbed) Signs you might be low: Constipation, period cramps, sugar cravings, poor sleep. Calcium – Not just for 'old ladies' Most women think calcium is only for osteoporosis prevention after menopause. But here's the thing: you're building your bone bank in your 20s and 30s. After that, it's more about maintaining than growing. If you're not getting enough calcium now, your bones are literally leaching it from themselves to keep your body running. Silent, invisible, and dangerous. Add in the rising popularity of dairy-free diets, and calcium deficiency is making a quiet comeback. Best form to supplement: Calcium citrate (more easily absorbed than carbonate) Dosage tip: Take in split doses—not more than 500 mg at a time. B-complex vitamins – Energy, hormones, and brain health in a bottle The B-vitamins are like the backstage crew at a rock concert—underappreciated, but essential. B1 through B12 help with everything from converting food to energy, brain function, hormone production, to keeping your skin and hair healthy. Vitamin B12, in particular, is a serious concern for vegetarians, since it's mostly found in animal-based foods. Low B12 = fatigue, tingling hands, memory lapses, anxiety. Sounds familiar? Best form to supplement: Methylated B-complex for better absorption Don't miss: B6 is amazing for PMS and hormonal acne. Zinc – The skin-hormone-immune triple threat Zinc often gets attention only during flu season, but its real benefits go much deeper. It plays a huge role in hormonal health, wound healing, skin repair, and fertility. Women with acne, PCOS, or irregular periods are often deficient. So are vegetarians (again—meat is a primary source). If your immunity feels off, your skin's breaking out like a teenager's, or your cycle is unpredictable, zinc may be worth looking into. Best form to supplement: Zinc picolinate or zinc gluconate Watch out: Too much zinc can cause nausea. Don't exceed 40 mg/day unless prescribed. Omega-3 fatty acids – For mood, inflammation, and hormones This isn't technically a vitamin or mineral, but it is a must-have—especially for women struggling with mood swings, dry skin, painful periods, or inflammation. Omega-3s (especially EPA and DHA) are crucial for brain health, heart health, and hormone regulation. And no, flaxseeds alone won't cut it—plant-based ALA doesn't convert efficiently in the body. Most of us need a boost, especially if you don't eat fatty fish twice a week. Best form to supplement: Fish oil or algal oil (vegan version) with at least 500 mg combined EPA + DHA Bonus use: May help reduce anxiety and PMS symptoms. Iodine – Your thyroid's best friend With the rise in thyroid issues among young women, iodine deserves a spotlight. This trace mineral is vital for thyroid hormone production, which governs your metabolism, energy, mood, and even fertility. If you've ditched iodized salt in favor of pink Himalayan or sea salt (Instagram made you do it), beware—those fancy salts often lack sufficient iodine. Low iodine = sluggish thyroid = unexplained weight gain, fatigue, dry skin, and irregular cycles. Best form to supplement: Potassium iodide or kelp (in moderation) Pro tip: Don't self-supplement blindly—get thyroid levels checked first. Folate – Not just for pregnant women Think folate is only for moms-to-be? Think again. This B-vitamin helps with cell division, DNA repair, hormone balance, and yes—prevents birth defects if you're pregnant or planning to be. But even if babies aren't on your mind, folate (especially in its active form, L-methylfolate) is essential for mental clarity, mood regulation, and detox pathways. Many women unknowingly have trouble converting synthetic folic acid, which is why methylfolate is the better option. Best form to supplement: L-5-Methylfolate Especially useful for: Women with heavy periods, hormonal imbalance, or depression. Vitamin K2 – The unsung hero of bone and heart health If you're taking calcium and Vitamin D, but not getting enough K2, you're leaving the job half done. Vitamin K2 tells calcium where to go—into your bones, not your arteries. Without it, you risk calcification in the wrong places (hello, stiff joints and clogged arteries). Most of us don't get enough K2 from food unless we're eating natto (a funky Japanese fermented soy dish), so supplements are a smart move. Best form to supplement: MK-7 (a long-acting form of K2) Pairs well with: Vitamin D3 and calcium for full-spectrum bone support. There's no one-size-fits-all supplement strategy for women—but there are definitely recurring deficiencies that most of us deal with at some point. Whether it's the result of periods, diet, stress, or just modern life, these vitamins and minerals can make the difference between feeling 'meh' and feeling like your best self. The goal isn't to pop every pill on this list. It's to listen to your body, identify what you're lacking, and supplement smartly. Ideally, you'll work with a functional doctor, nutritionist, or run a few blood tests to personalize your approach. Because at the end of the day, self-care isn't just facials and bubble baths—it's getting your insides sorted, too. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
3 hours ago
- Time of India
Pilot hrs up, Shinde grounded; lift to patient lets him fly out
Nashik: Deputy CM Eknath Shinde 's Jalgaon-Mumbai chartered flight was grounded on Friday evening after the pilot's flying-hour restrictions kicked in, but officials said special permission was secured for him to operate the flight after a kidney transplant patient sought help to reach a Mumbai hospital before midnight, reports Abhilash Botekar. Though she made it, the transplant was postponed because of organ unavailability, following which she returned by road with her husband. Shinde, attending a religious event, was delayed beyond the scheduled 7.15pm departure, leading to the pilot's hours running out. Around this time, minister Girish Mahajan, who was with Shinde, got the SOS about the woman who had missed her flight. The Jalgaon collector said at this point, special permission was sought for the pilot to operate the flight with Shinde and the couple. Jalgaon collector Ayush Prasad said: "Sheetal Borde, 43, needed a kidney transplant and was urgently called to the hospital in Mumbai. She was told to arrive there before Friday midnight. She, however, missed the flight from Jalgaon and sought assistance from the chief minister medical assistance cell to travel to Mumbai by road — a distance of 430km that would need eight hours to cover. Dy CM Shinde, who was to travel to Mumbai, facilitated her transportation in his chartered flight. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Cómo impulsan las materias primas la inversión inteligente eToro Market Updates Más información Undo " Shinde was in Jalgaon for the departure of Sant Muktai Palkhi from Muktainagar to Pandharpur. When Shinde returned late at 8.45pm, the pilot said he could not fly the plane. "Multiple options were discussed. The Dy CM was ready to stay overnight in Jalgaon and travel by flight in the morning, or if required, a pilot from Chhatrapati Sambhajinagar would have been arranged," the collector said. As for Borde, she would lose out on the transplant if she didn't make it. "Water resources minister Girish Mahajan, who was accompanying the Dy CM, received the information. After discussions, we decided to seek permission from civil aviation authorities to allow the pilots to fly the plane after completing the mandatory procedures, including a medical check-up. Finally, the 12-seater plane took off with the Dy CM, Sheetal and her husband, Anand," the collector said.
Time of India
3 hours ago
- Time of India
Contraceptive pills linked to heart attack in young woman with PCOS
Mumbai: Unlike many Mumbaikars who disliked April for its sizzling temperatures, Mahim resident, 27-year-old Payal (name changed), has happy memories of the summer month as a new bride. That is, until June 2, when the software engineer spent a day nursing "terrible acidity" that worsened with acute chest pain in the middle of the night and turned out to be a heart attack. "She showed changes in her ECG when she was brought in at 2am that pointed to a heart attack," said cardiologist Dr Kaushal Chhatrapati from Saifee Hospital near Charni Road, who put a stent across her circumflex artery in the early hours of June 3. Payal's heart attack shocked her family because, for one, she is just 27, and for another, women are supposed to have 'protection' against heart disease/attacks during their childbearing years. The protector is the female hormone estrogen, which keeps blood vessels wide enough for blood flow and reduces inflammation. The culprit in Payal's case, according to Dr Chhatrapati, was contraceptive pills she was prescribed for polycystic ovary syndrome (PCOS), a hormonal disorder characterised by irregular periods and the presence of cysts on the ovaries. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like People Born 1940-1975 With No Life Insurance Could Be Eligible For This Reassured Get Quote Undo Payal's father said she struggled for almost a decade with PCOS, and her gynaecologist prescribed the contraceptive pills for seven years. A Denmark study published in 'The BMJ' medical journal in Feb found that the most commonly used hormonal contraceptive—the combined estrogen-progestin pill —was associated with double the risk of ischaemic stroke and heart attack. The article extrapolated this to mean "one extra stroke for every 4,760 women using the combined pill for one year, and one extra heart attack for every 10,000 women per year of use." The study maintained that estrogen-containing products, in particular the vaginal ring and skin patches, were of concern. Gynaecologist Dr Kiran Coelho said strokes are more common than heart attacks due to contraceptive pills. "I have seen 22-year-old and 28-year-old women with PCOS who suffered strokes, but women need the pills to suppress ovulation, which, in turn, reduces the number of cysts in their ovaries," she said. PCOS is often accompanied by obesity and insulin resistance, leading to dyslipidaemia, a condition in which the patient has high levels of lipids (fats) in the blood that can lead to an increased risk of heart disease. "Urban women have high levels of stress, and there is a higher incidence of childhood obesity than before. These factors increase the risk of PCOS in urban India, where one in every five adolescent girls has the hormonal disorder," said Dr Coelho. Cardiologist Dr Rajeev Bhagwat from Nanavati Hospital in Vile Parle said that while it's known that contraceptive pills can increase thrombosis, it's important for doctors to know the woman's family history of heart disease before prescribing these pills. "Family history is a very strong cause for heart disease among the young," he added.
