Looking for a low-cost way to maintain weight and have a clearer mind? Try walking. With Singapore offering plenty of lush green spaces, be on your way to health with an activity that offers numerous health advantages to people of all ages. Walking, a highly recommended exercise by our Hip & Knee Orthopaedics team is an accessible and easy-to-do activity requiring just a well-supported pair of shoes.
The Wide-Ranging Benefits of Walking
A lot of our patients have reported marked improvement in their physical and mental well-being after they started scheduling daily walks into their lives. A stronger immune system, stress relief and metabolism boost are just some of the regularly touted benefits once walking becomes part of their regular workout routine. Here are six benefits we like about walking:
1. It is a safe exercise post-surgery or injury
Walking, like swimming, is a low-impact sport, making walking an ideal exercise for recovering from surgery or injury. Walking is beneficial for maintaining healthy joints and aiding in faster recovery without straining the body. It is also an excellent way to maintain a healthy weight without over-straining your joints and ligaments. One study also reported that people who regularly engaged in moderate exercise, such as brisk walking, had a lower risk of death than their inactive counterparts.
2. 10,000 Steps to combat chronic diseases
Research has shown that people who hit the 10,000-step mark daily reported a systolic blood pressure decrease of 0.45 points for every 1000 steps taken. This is significant as this can mean the difference between normal vs elevated blood pressure. Another well-cited study found that people who walked regularly had a lower risk of getting a heart attack or a stroke when compared to those who were not as active.
The duration of the walks is the key to adopting walking as a form of chronic disease prevention. Doctors often recommend walking for at least 60 minutes once or twice a week, as research has shown that this level of physical activity has the most substantial results.
Walking in Singapore even has additional benefits: when you sign up for the steps challenge at the Health Promotion Board, HPB rewards you with points for every step. With the points, you get to redeem vouchers for your shop purchases!
3. Walking helps with diabetes prevention
For those at risk of diabetes, walking serves as an effective exercise to control blood sugar levels. It’s an ideal low-impact activity that improves insulin resistance, making it particularly valuable for diabetes management. When we exercise, our bodies use glucose regularly, which can bring down your average blood sugar. Type 2 Diabetes is an impairment in the way the body regulates sugar as a fuel and seriously affects your quality of life. High levels of blood sugar can eventually result in disorders to your circulatory, nervous and immune systems.
The Diabetes Prevention Program was a randomised clinical trial that found that people with prediabetes who exercised at least 150 minutes and lost about 7 per cent of their body weight were able to reduce their chance of developing full-blown diabetes. The results of another similar study reported that participation in 12 weeks of walking exercise effectively improved insulin resistance in obese middle-aged women.
4. An easy, low-cost method for effective weight loss
To lose weight, you need to burn more calories than you consume. Walking can be done almost anywhere, and by pairing it with a healthy diet, you can finally work towards shedding those hard-to-lose inches around your belly. A daily routine of moderate-intensity walking for an hour has even cut the effects of obesity-promoting genes by half.
As you get used to the intensity of your walks, you can level up by planning your route to include some steep inclines or incorporating some form of interval training. Interval training (alternating short bursts of intense activity with longer intervals of less intense activity) is much more effective for burning extra calories than a stroll at a moderate pace.
Start with a 25-minute walk, alternating between one-minute walking intervals as fast as possible and slowing down to a brisk walk that is half your fastest walking speed and intensity. Do not forget to warm up and cool down after each session. Please consult your doctors or therapists before participating in strenuous activities.
5. It has mental health benefits
If you ever felt mentally rejuvenated after a walk through a park or a trek through some forest greenery, it could be the “forest bathing” effect doing its magic. Studies have shown that exposure to nature has positive physiological effects that include decreasing blood pressure, keeping depression at bay, and improving your overall mental health.
Walking, especially in natural settings, can significantly boost mental well-being. It has been shown to reduce symptoms of stress and anxiety, contributing to a healthier mental state. Plus, walking in Singapore does not lack green spaces. You can head to Pulau Ubin, with its diverse ecosystems and rich wildlife. Another beautiful spot is Labrador Nature Reserve, with scenic trails along the Southern Ridges that offer a tranquil experience.
6. It alleviates joint pain
Some parts of our bodies are especially susceptible to osteoarthritis, namely the knees and hips. The good news is that walking directs more blood flow to these tense joints and helps strengthen the muscles supporting them.
The low-impact movement involved in walking also lubricates your joints without causing pain. It reduces any stiffness while increasing your range of motion. Another important advantage is that almost all of the major muscle groups are used to maintain motion and balance during fast-paced walking. This means lubricating your joints and increasing blood flow throughout your entire body.
Conclusion: Healthier Lifestyle through Walking in Singapore
Walking is not just a form of exercise; it’s a pathway to a healthier lifestyle. Walking in Singapore or anywhere else is an excellent moderate-intensity activity suitable for all fitness levels. Consider a medical professional before starting any new exercise regimen, especially if you have pre-existing health conditions.
