Prof. Deniz Demirci, Head of the Physiotherapy and Rehabilitation Department at Üsküdar University’s Faculty of Health Sciences, provided information on the contributions of walking to musculoskeletal health, how to create an appropriate walking program, and what to consider during walking, on the occasion of World Walking Day on October 3-4.
Regular walking works muscles, supports joints to stay mobile
Prof. Deniz Demirci stated that walking is important for maintaining mobility in daily life and that regular walking contributes to working leg and hip muscles, endurance, and circulation.
Demirci said, “Regular walking helps joints stay mobile, and can reduce the risk of joint stiffness and muscle weakness due to prolonged inactivity. It is also beneficial for cardiovascular health, weight control, and mental well-being.”
Reminding that the World Health Organization recommends 150-300 minutes of moderate-intensity physical activity per week for adults, Demirci stated that moderate-paced walking is one of the methods that can be used to achieve this goal.
Demirci also emphasized that walking should not be seen as a method that prevents all musculoskeletal problems on its own, adding, “The best results are achieved when taken together with overall activity level, muscle strength, sleep, and weight management.”
“10,000 steps is not a mandatory target for everyone”
Prof. Deniz Demirci stated that the daily target of 10,000 steps is not a universal requirement for everyone, pointing out that even lower step counts can provide health benefits.
Demirci made the following assessments:
“10,000 steps is not a scientifically mandatory target for everyone; it can be used as a practical reference. Current studies show that health benefits can be seen with lower step counts; for example, approximately 7,000 steps a day can be a meaningful goal for many people. The important thing is not to reach a single number, but to move regularly.”
Demirci stated that those new to walking should prefer short-duration and comfortable-paced walks, and suggested gradually increasing the duration.
Walking pace should be adjusted according to age, fitness level, and illnesses
Prof. Deniz Demirci said that the pace of walking, as well as its duration, should be appropriate for the individual, stating that during a moderate-intensity walk, one should be able to talk but expect their breathing to visibly quicken.
Demirci said, “A person walking at a moderate pace can usually talk, but their breathing noticeably quickens. The intensity should be adjusted according to the person’s age, fitness level, and existing illnesses.”
People with back and neck pain do not need to remain completely inactive
Prof. Deniz Demirci stated that individuals with back and neck pain, herniated discs, or knee osteoarthritis should tailor their walking programs according to their complaints, adding that these issues do not always require complete inactivity.
Demirci used the following expressions: “People with these complaints do not need to remain completely inactive; the duration, pace, and surface of walking should be adjusted according to the level of complaint, starting with short walks and gradually increasing. For knee osteoarthritis, exercise is one of the fundamental approaches that improve pain and function.”
He emphasized that individuals with distinct nerve symptoms, progressively increasing pain, or those whose daily lives are significantly affected should definitely be evaluated by a specialist.
Natural steps should be taken, shoulders should be relaxed
Prof. Deniz Demirci stated that posture and stride length are also important during walking, recommending keeping the head and torso balanced, relaxing the shoulders, and walking without leaning forward.
Demirci, pointing out that taking excessively long steps can reduce control, said:
“Over-extending steps can reduce control; natural and comfortable steps should be preferred. Shoes should be appropriate and comfortable for the foot; there is no strong evidence that a specific brand or support system is essential. Non-slippery, regular surfaces can be preferred for beginners.”
Excessively increasing distance in a short time is among common mistakes
Prof. Deniz Demirci stated that the load should be gradual to achieve the expected benefits from walking, adding that starting fast or long walks without warming up is among common mistakes.
Demirci listed other mistakes as follows:
“Excessively increasing distance in a short time, continuing to walk despite significant pain increase, using inappropriate shoes, and focusing only on step count while ignoring symptoms of fatigue and pain.”
Pains that disrupt walking style should be considered
Prof. Deniz Demirci stated that certain symptoms appearing during or after walking require evaluation, emphasizing the need to be cautious about progressively increasing pain.
Demirci, “Progressively increasing pain, pain that continues for a long time after walking, or pain that disrupts walking style should be considered. In case of new onset of significant swelling, joint locking, limping, numbness, tingling, or loss of strength, walking should be paused and an evaluation sought.”
Demirci also stated that in symptoms such as chest pain or pressure, unexplained shortness of breath, fainting, significant dizziness, or palpitations, exercise should be stopped immediately and medical evaluation should be performed, warning, “If back pain is accompanied by loss of strength in both legs, changes in bladder or bowel control, or loss of sensation in the groin area, urgent evaluation is required.”
Walking should be supported with strength and balance exercises
Prof. Deniz Demirci stated that while walking supports aerobic endurance and daily mobility, it may not sufficiently develop muscle strength and balance alone, highlighting the importance of combining different types of exercises.
Demirci made the following recommendations:
“It is recommended that walking be supported with strengthening and balance exercises. Examples of strengthening exercises include standing up from a chair, controlled squats, and climbing stairs; standing on one leg with safe support can be given as an example of balance exercises. The World Health Organization recommends that adults perform strength exercises at least two days a week; those aged 65 and over should additionally perform balance and functional exercises at least three days a week.”
“The goal is to make movement regular and sustainable”
Prof. Deniz Demirci stated that walking is a safe and accessible option to start or continue physical activity, and concluded his words by emphasizing the importance of a personalized program:
“The most suitable program is one that is gradually created according to the person’s current activity level and health status. The goal is not just to reach a specific step count, but to make movement regular and sustainable.”
