Why 10,000 Steps a Day Can Be Powerful Medicine for Your Joints and Your Health
If you live with arthritis, you’ve likely heard the phrase, “motion is lotion.” As a rheumatologist, I say it often—but it’s more a catchy phrase. Consistent movement truly nourishes your joints, strengthens the muscles & tendons around them, and supports nearly all systems in your body. One of the simplest, safest, and most effective ways to stay active is walking. A helpful goal is working up to 10,000 steps per day.
This number isn’t magic, but it represents something meaningful: enough movement to make a real difference in your cardiovascular health, metabolic health, and joint function. Importantly, you don’t have to start at 10,000. Many of my patients begin at 2,000–3,000 steps per day and gradually build up. Consistency is more important than the number of steps. If you are walking every day, you are already halfway at the goal. Now just increase your step count.
Walking Helps Your Joints Work Better
With arthritis, joints can feel stiff, swollen, and painful. Walking helps by gently moving synovial fluid through the joints, improving lubrication and nourishment of the cartilage. It also strengthens the surrounding muscles & tendons, which act like shock absorbers and stabilizers. Over time, patients often notice less morning stiffness, better range of motion, and improved ability to perform daily activities. And because maintaining a healthy weight is essential for joint health, walking helps burn calories and reduce excess load on the hips, knees, and ankles. This can reduce pain in these joints.
Short Walks Absolutely Count
One of the most encouraging aspects of walking is that it does not have to happen all at once. Several short walks throughout the day provide the same benefits as one long session. A 10–15-minute stroll after meals, parking a little farther away, or taking the stairs when able can add up quickly. Those “little” efforts matter—your body responds to cumulative movement. A 2025 study published in Scientific Reports found that a brief 10-minute walk immediately after eating significantly reduced peak blood glucose levels compared with sitting quietly after eating.
It Protects Your Whole Body, Not Just Your Joints
People with arthritis are often at increased risk for heart disease, high blood pressure, diabetes, and weight gain. Regular walking helps address all of these. Studies show walking helps lower blood sugar, improves insulin sensitivity, and supports healthy cholesterol levels. It also reduces blood pressure, enhances circulation, supports bone health, and improves balance—an extremely important factor in preventing falls as we age.
Beyond the physical benefits, walking also helps mental and emotional health. Many patients feel less stress, improved mood, better sleep, and more energy when walking becomes part of their routine. For those living with chronic pain, feeling empowered and in control of your health is incredibly meaningful.
Tracking Makes It Easier
You don’t need special equipment to get started. Most smartphones automatically track steps, and wearable devices like Apple Watch, Garmin, and Fitbit can provide additional motivation. Watching your progress grow day by day is encouraging and helps build long-term habits.
Start Where You Are
If 10,000 steps sounds overwhelming, that’s okay. Begin with what you can tolerate and build gradually. Comfortable shoes, supportive surfaces, and listening to your body are key. If you have severe pain, joint instability, or recent injury, talk with your doctor first.
Walking is one of the most powerful, accessible, and evidence-based “prescriptions” I can recommend. Those daily steps are not just movement—they are medicine for your joints, your heart, your metabolism, and your quality of life. Keep moving; your future self will thank you.