How Much Walking Is Too Much?

If you like to walk a lot, here’s what you should know.

Can You Walk Too Much in a Day?

Is there a firm cutoff for how much walking is healthy to do in one day? The short answer is no. Though, that doesn’t necessarily mean you should immediately join the ranks of TikTokers trying to hit the extreme goal of 100,000 steps.

“There is no ‘maximal’ limit for walking or any exercise for that matter,” says Randy Cohn, MD, an orthopedic surgeon and sports medicine doctor at Northwell Health Orthopaedic Institute in Garden City, New York.

In fact, experts say walking even farther can be a healthy choice for some people. “Trained walkers can walk [great] distances, even up to 20 to 30 miles in a day without major issues,” adds John Hinson, MD, an orthopedic specialist with Palm Beach Orthopaedic Institute in West Palm Beach, Florida.

That said, your ability to rack up double-digit miles safely depends on a few factors, including your age; fitness level; joint health; and environmental conditions, like weather and sidewalk access, says Sarav Shah, MD, chief of the sports medicine division at New England Baptist Hospital in Boston.

Essentially, with walking — just like with other forms of exercise, like weightlifting and running — it’s important to start smaller and work your way up from shorter distances.

Time is another consideration. “Untrained walkers can comfortably walk six miles in about two hours,” Dr. Hinson says — but if a two-hour walking workout doesn’t fit in your schedule, you may want to consider other longevity-boosting exercises.

Who Should Be Careful About Walking Too Much?

Though many of us could benefit from taking more walks during the day, some people should be mindful about not overstepping their bounds.

For example, people with cardiopulmonary issues such as high blood pressure (hypertension) and heart disease need to be especially judicious about taking long walks due to the risk of the movement raising heart rate, Dr. Cohn says. “If increasing heart rate is potentially dangerous to a person, they need to be especially wary and talk to their medical team about any exercise plan,” he says.

Muscle and joint problems in the legs and feet might also preclude you from safely taking long walks. “People with foot and lower extremity problems such as knee arthritis need to be careful about not walking too much in a day so as to not exacerbate these conditions,” Hinson says. High-quality, well-fitting walking shoes may also lower the risk of pain from walking for people with joint issues like arthritis.

Others who may need to limit walking include people with respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD), as well as elderly individuals, Dr. Shah notes. “Falls are a big concern for the [older] demographic, so [older people] should avoid overexertion to prevent accidents,” he says.

How to Know if You’re Walking Too Much

A long walk can make you feel invigorated, even if you're sore afterward. However, it shouldn’t cause overuse injuries. “An overuse injury occurs when a repetitive movement is performed to the point of injuring the ligaments, tendons, and muscles,” says April Gatlin, an American Council on Exercise (ACE)–certified personal trainer based in Chicago.

So how do you know if you’re reaching the point of overuse? Watch for physical signs. “If there is pain in the joints, stiffness in the body, or abnormal feelings in the joints, dial back the distance or take a rest day,” Gatlin says. Consult your doctor if the pain doesn’t improve or if it returns after a break from walking.

Other indicators that you’re exercising too much include difficulty sleeping, mood changes like irritability or anxiety, and an increased resting heart rate, Shah notes. These could be signs that your body is overstressed and needs a rest.

How to Equip Your Body to Walk a Lot in a Day

Like any other exercise, long-distance walking is something to work up to. Doing the following can help you train your body to walk longer distances pain- and injury-free:

• Train progressively. “Progressive training is the best way to adequately prepare for the endurance aspect of this exercise,” Gatlin says. Start by walking a manageable distance and gradually lengthen by no more than 10 percent per week as you’re able.

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  For many, aiming for 7,000 steps per day is a great goal, given the statistic’s research-backed health-boosting benefits.
• Strength train. Gatlin also recommends strength training with exercises that work various muscle groups, with a focus on the muscles you rely on for walking. The best strength exercises for walkers are those that target the quadriceps (the muscles on the front of the thighs), hamstrings (the muscles on the back of the thighs), glutes (buttocks), back muscles, and abdominals.
• Take appropriate safety precautions before you set out. Your safety is paramount when taking a long walk. Bring a water bottle to stay hydrated, wear appropriate walking shoes, and choose well-lit, populated areas for your walks.