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7 Surprising Health Benefits of Daily Walking in Singapore

TEDDIE

“Walk ten thousand steps each day.” This phrase has nearly turned into a spiritual chant for those who have taken up walking as part of their fitness regimen. However, you don’t have to stick strictly to this guideline to enjoy the advantages of spending time outdoors and moving your legs.

And this magical figure holds less scientific weight than one might assume. Originating from a 1960s Japanese marketing initiative aimed at boosting sales of a commercial step counter, it somehow persisted over time, leaving many feeling inadequate when they fail to reach it.
this made-up target
ever since.

Britain’s premier walking organization, Ramblers, asserts that the advantages of regular short walks should not be underestimated. “Venturing out into nature on foot is among the best ways to boost our well-being.”
and wellbeing
According to George Salmon, a representative of the charity, ‘A brief walk through your neighborhood park could significantly impact your well-being.’

An increasing amount of scientific proof backs up these claims. Should you fall within the 60 percent of individuals experiencing back pain, perhaps it’s time to take action. Engaging in walking for half an hour at least five days each week could aid in preventing such discomfort.
based on a recent research
. The
research
discovered that individuals suffering from lower back pain stayed pain-free for double the duration when they engaged in frequent walks compared to those who didn’t adhere to a consistent walking regimen.

And if that isn’t sufficient to encourage you to immediately get up from your chair and take a walk at this very instant, maybe the information below will motivate you to do so…

Six advantages of taking walks for your well-being

Here are some advantages of walking:

1. Burns calories

It
burns calories
and contributes to
weight loss
– But exactly how many calories does walking torch through? This varies depending on your:

On average, an individual weighing about 180 pounds will burn approximately 100 calories when walking one mile at a brisk speed. If they pick up their pace to a vigorous walk, this calorie expenditure increases to around 130 calories. Adjusting your walking rhythm by speeding up and slowing down can help boost caloric burn further.

Research conducted by engineers at Ohio State University found that varying your walking speed as you naturally do outside can increase calorie expenditure by approximately 20 percent compared to maintaining a consistent pace typically seen on a treadmill.

Walking at any pace consumes some amount of energy, but when you adjust your speed, it’s akin to stepping on the accelerator,” clarified Nidhi Seethapathi, who led the research. “Modifying your kinetic energy demands extra effort from your legs, which undoubtedly uses up more fuel.

2. Lowers the chance of developing Type 2 diabetes

Moreover, maintaining a stride rate of over 3 kilometers per hour (1.86 miles per hour) can decrease the likelihood of developing Type 2 diabetes by a minimum of 15 percent.
based on a recent research findings
.

The findings, published in the
British Medical Journal of Sports Medicine
, discovered that the risk of developing diabetes decreased with each additional kilometre per hour someone walked on average.

People who maintained a walking speed ranging from 3 km to 5 km per hour, deemed as “average or regular walking pace,” lowered their chance of developing Type 2 diabetes by 15 percent when contrasted with individuals strolling below this range at under 3 km per hour.

3. Helps your heart

A wealth of scientific research indicates that walking — similar to numerous other consistent forms of exercise — offers significant cardiovascular advantages. According to The Stroke Association, engaging in as little as 30 minutes of brisk walking five times per week can lower your chances of having a stroke by up to twenty-five percent.

An article released in the journal
Current Opinion in Cardiology
discovered that brief walking sessions provide cardiovascular health advantages. The researchers noted, “Individuals might experience immediate improvements like better fitness levels, enhanced body composition, lower blood pressure, and healthier lipid profiles.” They also mentioned long-term perks which encompass a decreased chance of developing coronary heart issues, fewer coronary incidents, and lowered mortality rates.

Professor David Stensel from Loughborough University, who specializes in exercise metabolism, notes that “taking an evening stroll can help reduce blood pressure the following day and decrease triglyceride levels after eating the next day.” Furthermore, he mentions that “consistent practice of such activity several times each week for extended periods could potentially lessen the likelihood of strokes and coronary heart diseases over time.”

Researchers have observed that the advantages for heart health might stem from walking, which counteracts the effects of sitting time, since leading a sedentary life can lead to cardiovascular issues.

Strolling can actually influence cholesterol levels.

4. Enhances cognitive function in dementia patients

Walking can also help
people with dementia
. A 2022 assessment of multiple studies that advised individuals with dementia to engage in routine mild exercise
exercise
— which includes walking — concluded it
improved cognitive
Functionality was assessed comprehensively. The participants involved were all aged 60 or above and engaged in exercise at least once weekly for eight weeks or longer.

5. Linked to a reduced likelihood of developing cancer

A research conducted by the American Cancer Society in 2019 revealed that engaging in one hundred fifty minutes to three hundred minutes of moderate activity like “brisk walking” each week could be beneficial.
lowered the
chance of developing seven distinct types of cancer. These include the following forms of cancer:

6. Improves mood

A lot of individuals say they feel more energized and upbeat after taking a stroll, which scientific studies support.

Mind, the UK-based mental health organization, released a study comparing the outcomes of exercising in nature with walking around an indoor mall.
71 per cent
Of those surveyed, many noted reduced levels of depression and mentioned feeling less stressed after going for a stroll.
a green environment
. Ninety percent reported higher self-esteem.

7. Extends your lifespan by a year

A more extended and fit existence might merely be steps away.

Findings
According to research from the University of Leicester, which studied approximately 70,000 individuals, sedentary adults aged 60 and above could increase their lifespan by about 11 months for women and 17 months for men just by incorporating a 10-minute vigorous walk into their daily routine. Engaging in a half-hour stroll showed an even more significant positive impact on longevity.

“If you focus on taking care of your heart, work to reduce stress, and get good sleep, you’re likely to have a longer life span — and one excellent method to achieve this is through walking,” explains Prof Greaves.

Do you have to go for an outdoor stroll?

Ramblers concurs with the significance of spending time outdoors. “Venturing into the open air can be incredibly beneficial for your mental health,” notes Salmon. “It provides an opportunity to unwind and rejuvenate, as well as a fantastic means to renew your connection with nature.”

There’s also proof that our mentality
health is affected
Through a phenomenon known as negative air ions. These are negatively charged particles formed by sunlight, cosmic rays, and vegetation, often found in high concentrations within forested areas, around waterfalls, and along coastlines. A review conducted in the United States examined several studies and noted that individuals exposed to these conditions showed
been exposed
as these negative ions provided the following benefits:

Joanna Hall, a sports scientist and the founder of the WalkActive walking program, suggests that one more reason for us to frequently venture outdoors is “particularly when surrounded by thick forests or near waterfalls.”

What distance should you cover walking each day?

Specialists share their insights on the ideal number of steps one should aim for.

Hall cautions against fixating too much on distance. She further explains, “However, if your focus is on volume, I believe aiming for around 7,500 steps per day serves as an excellent guideline.”

Ramblers suggests not fretting over the exact count of daily steps, so long as you stay active. “The positive aspect is that even a small number of steps counts.”
really positive impact
“On your health,” emphasizes Salmon.

Is it more effective to walk for a longer duration or at a quicker pace?

According to Hall, neither option holds significance. The crucial aspect is to “improve your walking.” She points out that walking involves skills similar to those required for sports like golf and tennis.

In her training program, she motivates participants to utilize the hindmost leg for thrusting forward instead of relying solely on the front-leading leg to drag themselves ahead. Essentially, when taking strides, our limbs ought to form a reversed ‘V’ silhouette. She emphasizes that adopting this technique can help with:

Rather than speed of walking, she prefers to talk in terms of foot cadence, suggesting that, for most people, 120 steps a minute is a good target. Check your watch while you’re walking.

What should you wear for walking?

This sporting activity demands minimalistic attire – though investing in quality gear can be beneficial.
quality trainers
or hiking boots.

There’s really no need for fancy equipment when you begin walking,” according to Salmon. “The most important thing is to wear what feels both comfy and supportive. If you’re just starting out, a reliable pair of sneakers usually works best. But as you decide to venture farther, consider getting yourself a good pair of hiking boots that fit properly. Many outdoors shops offer personalized fittings.

Hall emphasizes that your footwear should enable your toes to splay naturally as you move. “Opt for a shoe design featuring a spacious and square-toe area, ensuring each step provides balanced propulsion from your big toe, middle toe, and pinky toe simultaneously,” she explains. This uniform force distribution aids in aligning your feet, knees, and hips properly, thus protecting your joints.

She suggests opting for shoes with flexible soles, enabling all the joints in your feet to move freely. “Think of having a sticky note attached to the heel of your shoe,” she elaborates. “When someone walks behind you, they should be able to see this note clearly. Therefore, keep your rear foot grounded slightly longer. Doing this deactivates your hip flexors and enhances alignment from your feet up through your knees and hips, protecting your joints and providing better forward momentum.”

Ways to remain secure when walking

Individuals walking alone should consider sticking to more populated or brightly lit paths for safety.
especially in winter
As the days get shorter, Hall optimistically notes that as your walking technique enhances, your physical bearing will also improve, which can make you seem more self-assured and less susceptible to threats.

Ramblers state that one of the main obstacles for people who want to walk in the countryside is “the fear of losing their way.” To address this issue, they provide a starter’s guide to navigation.
a free online service
This includes instruction on map and compass reading, along with additional practical tips.

What steps should one take to begin walking every day?

Ramblers recommends that beginner hikers begin with shorter walks and gradually increase their daily distances. “For those just beginning, the initial step might appear intimidating,” according to Salmon.

Experts recommend the following:

Ways to Maintain Daily Motivation for Walking

Maintaining motivation for daily walks can be tough, but here are some suggestions to help you stay on course:

FAQs

What amount of daily walking is considered helpful?

According to the
NHS
, as little as 10 minutes of energetic walking each day offers numerous advantages and contributes to your weekly target of 150 minutes of suggested physical activity.

Can walking reduce fat around the abdomen?

Although spot reduction of fat isn’t achievable, performing aerobic exercises—such as walking—and maintaining a nutritious diet remains the most effective method for reducing belly fat and overall body fat, experts suggest.
British Heart Foundation.

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