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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.

This seemingly magical figure holds less scientific weight than one might believe. Originating from a Japanese marketing initiative in the 1960s aimed at boosting sales of a commercial step counter, this concept surprisingly endured 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. “Exploring nature on foot is among the best ways to boost our well-being.”
and wellbeing
According to George Salmon, a representative from the charity, “A brief walk through your nearby park could significantly improve things.”

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’s not sufficient to encourage you to immediately get up from your chair and take a walk, maybe the points 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? It varies depending on your:

A typical adult weighing about 180 pounds generally uses up approximately 100 calories when walking one mile at a moderate speed. If they pick up their pace for a vigorous walk over the same distance, this calorie expenditure goes up to around 130 calories. Adjusting your walking tempo—speeding up and slowing down—can help increase caloric burn further still.

Research conducted by engineers at Ohio State University found that varying your walking speed as you naturally do outside can increase calorie burn 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 alter your speed, it’s akin to stepping on the accelerator,” clarified the study’s principal investigator, Nidhi Seethapathi. “Modifying the kinetic energy of an individual demands additional effort from their legs, which undoubtedly uses up more energy.

2. Lowers the chance of developing Type 2 diabetes

Moreover, striding along at a speed of 3 kilometers per hour (1.86 miles per hour) or faster might decrease the likelihood of developing Type 2 diabetes by a minimum of 15 percent.
based on a recent research
.

The findings, published in the
British Medical Journal of Sport Sciences
, discovered that the risk of 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 typical walking pace,” lowered their chance of developing Type 2 diabetes by 15 percent when compared to individuals strolling below 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 for five days each week can lower your chances of having a stroke by up to twenty-five percent.

An article featured 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 that sustained positive effects can consist of a decreased chance of developing coronary heart disease, fewer coronary incidents, and reduced mortality rates.

David Stensel, an exercise metabolism professor from Loughborough University, points out that “taking a stroll in the evening can decrease your blood pressure levels the following day and reduce how much fats circulate in your bloodstream after eating.” Furthermore, he notes that “consistent practice of such walks—say, each day or every alternate day—for extended periods like months or even years might help diminish the chances of suffering strokes and developing coronary heart diseases.”

Researchers have observed that the advantages for cardiac health might stem from walking counteracting the effects of prolonged sitting, since a inactive way of 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 analysis of multiple studies that advised individuals with dementia to engage in consistent 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 cancer occurrence

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 “fast-paced walking” each week can 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 mention experiencing an improved mood and heightened energy levels following a stroll outdoors, which scientific studies support.

Mind, the UK-based mental health organization, released a study comparing the effects of exercising outdoors with walking in an enclosed shopping mall.
71 per cent
of participants stated that their depression levels had dropped and mentioned feeling less stressed after going for a stroll.
a green environment
. Ninety percent experienced boosted self-esteem.

7. Extends your lifespan by one year

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

Findings
According to research from the University of Leicester, which studied approximately 70,000 individuals, sedentary people aged over 60 could increase their lifespan by about 11 months for women and 17 months for men just by incorporating a 10-minute fast-paced walk into their daily routine. The study found that extending this walk to 30 minutes yielded an even more significant boost in longevity.

“If you focus on maintaining a healthy heart, work to reduce stress, and get adequate restful sleep, you’re likely to have a longer life span — and one excellent method to achieve this is through regular walks,” 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 is immensely beneficial for your mental health,” notes Salmon. “It offers an opportunity to unwind and rejuvenate, as well as a wonderful means to renew your connection with nature.”

There’s also evidence that our mental
health is affected
Through a process known as negative air ions. These are negatively charged particles created by sunlight, cosmic rays, and vegetation, often found in high concentrations within forests, around waterfalls, and along shorelines. A U.S.-based analysis of several studies noted that individuals exposed to these conditions showed
been exposed
these negative ions provided the following advantages:

Joanna Hall, a sports scientist and the creator of the walking program WalkActive, suggests that one more incentive for us to frequently venture outdoors is her recommendation: “particularly in thick forests or near waterfalls.”

What distance should you cover each day through walking?

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

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

According to Ramblers, you shouldn’t stress over the exact count of steps you take daily, 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 increase walking duration or speed?

According to Hall, neither of those options matter as much. She emphasizes that improving your “walking technique” is crucial instead. “Walking involves specific skills, similar to activities such as playing golf or tennis,” she explains.

In her training program, she motivates participants to utilize the rear foot for thrusting forward instead of depending solely on the front foot to drag themselves ahead. Essentially, when taking steps, our limbs ought to form a reversed ‘V’ posture. She emphasizes that adopting this technique can help with:

Instead of focusing on how fast she walks, she likes to discuss foot cadence, indicating that around 120 steps per minute is ideal for many individuals. While you walk, glance at your watch to monitor this.

What should you wear for walking?

This sport is quite basic and needs only minimal attire – though investing some cash in equipment might be worthwhile.
quality trainers
or hiking boots.

There’s no requirement for expensive equipment to begin walking,” states Salmon. “The primary guideline is to wear whatever ensures your comfort and support. If you’re just starting out, a reliable pair of sneakers usually suffices. However, as you venture farther, consider investing in properly fitted hiking shoes. Many outdoors shops offer personalized fitting services.

Hall emphasizes that your footwear should enable your toes to splay naturally when walking. “Shoes with a spacious and square-shaped toe box ensure an equal push-off force from your big toe, middle toe, and pinky toe simultaneously. This promotes proper foot, knee, and hip alignment, thus protecting your joints,” she explains.

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

Ways to remain secure when walking

People walking alone should consider sticking to more populated or brightly lit paths for safety.
especially in winter
As the days become shorter, Hall optimistically notes that as your walking technique gets better, your physical bearing will improve too. This enhanced posture can make you seem more self-assured and less susceptible to threats.

Based on what Ramblers says, one major obstacle for people who want to walk in rural areas is “the worry about losing their way.” To help with this issue, they provide a starter’s guide to finding your path.
a free online service
That includes instruction on maps and compass use, 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, that initial step might feel intimidating,” according to Salmon.

Experts recommend the following:

Ways to Maintain Daily Walking Motivation

Maintaining motivation for daily walks can be tough; here are some suggestions to stay on course:

FAQs

What amount of daily walking is considered helpful?

According to the
NHS
, as little as 10 minutes of quick-paced 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 targeted fat reduction in a particular area isn’t achievable, performing aerobic exercises—such as walking—and maintaining a nutritious diet remains the most effective method for reducing abdominal fat and overall body fat. This is what research indicates.
British Heart Foundation.

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