Brisk Walking: How to Do It Right

It starts with the first step

The talk test

Do's and don'ts for exercise

Benefits of brisk walking

To know if you are brisk walking and not strolling, your heart rate should increase and you should breathe faster during brisk walking, but you are still able to talk.

It starts with the first step

Walking is often overlooked as a form of exercise, but it is one of the easiest and most accessible ways to improve your health.

From lowering blood pressure to boosting brain power, taking a brisk walk daily can transform your well-being.

“Walking doesn’t require gym membership or expensive equipment — all you need is a comfortable pair of shoes and some motivation.

Aim for at least 150 minutes of brisk walking each week, or about 30 minutes a day, to experience these benefits. Start small if necessary; even short walks can make a difference.

Whether it’s a stroll through your neighborhood or a brisk walk in the park, every step counts towards better health!” said Dr Bryan Han Weiyao, Associate Consultant from Outram Community Hospital (part of SingHealth Community Hospitals). SingHealth Community Hospitals is a member of the SingHealth group.

Favian Lim, Physiotherapist, also from Outram Community Hospital, echoed that brisk walking is an effective, low-impact exercise for weight control and obesity prevention.

Besides reducing the risk of chronic conditions, it also promotes joint mobility and flexibility.

The talk test

Brisk walking is form of moderate to intensity exercise.

To determine that you are brisk walking and not strolling, your heart rate increases and you breathe faster during brisk walking, but you can still carry on a conversation (talk test). The activity should also feel “somewhat hard” on a scale of perceived exertion.

In Singapore, the general guideline for adults is to aim for 10,000 steps per day, in line with global recommendations from organizations like the World Health Organization (WHO) and the Centers for Disease Control and Prevention (CDC).

This target supports cardiovascular health, reduces the risk of chronic diseases, and enhances overall fitness.

The Health Promotion Board (HPB) also recommends 150 minutes of moderate-intensity exercise per week, roughly equivalent to 10,000 steps daily, depending on walking speed and duration.

While 10,000 steps is ideal, it may not be suitable for everyone, especially those with chronic conditions or lower fitness levels.

Research shows that even 5,000 to 7,000 steps per day can offer significant health benefits, particularly for sedentary individuals or older adults. Beginners or those with health issues can start with fewer steps and gradually increase their activity level for improved health outcomes.

For seniors, the recommendation may vary. While 10,000 steps a day might be ambitious for older adults, 5,000 steps is a realistic and beneficial target.

According to the Singapore General Hospital (SGH), seniors who walk 5,000 steps daily experience improvements in mobility, balance, and cardiovascular health. This level of activity is particularly important for fall prevention and enhancing cognitive function, both of which are key concerns for seniors in Singapore.

Besides brisk walking, other examples of moderate-intensity community exercises in Singapore include:

Cycling,
Aerobics classes,
Swimming and
Dance classes such as Zumba

Do's and don'ts for exercise

Do's

Warm up and cool down: Essential for injury prevention and flexibility. Light warm-ups and cool-downs help relax muscles.
Stay hydrated: Due to Singapore's hot climate, drinking water before, during, and after exercise is important to avoid dehydration.
Listen to your body: Stop and rest if you are experiencing pain, dizziness, or shortness of breath, especially for beginners or those with health conditions.
Wear proper footwear: Suitable shoes, like running shoes with arch support, prevent injuries and provide cushioning.
Exercise regularly: Keep at it! Aim for at least 150 minutes of moderate-intensity exercise per week to promote health.

Don'ts

Overexert yourself: Avoid pushing too hard, especially when new to exercise, to reduce the risk of injury.
Ignore rest and recovery: Rest days are essential for muscle recovery and injury prevention.
Exercise without proper nutrition: A balanced diet supports energy levels and recovery, enhancing exercise effectiveness.
Skip proper technique: Using the correct form is crucial to prevent injury and ensure exercise effectiveness. It is crucial to seek proper guidance, whether from fitness instructors or trusted sources, to ensure exercises are performed safely and effectively.

Benefits of brisk walking

Reduces your risk of hypertension

Hypertension (also known as high blood pressure) affects 1 in 3 adults in Singapore and is a major risk factor for heart disease and stroke.

The good news? Brisk walking can help prevent it.

Studies have shown that regular brisk walking for at least 150 minutes a week can lower the risk of developing hypertension by 10 to 20%. Brisk walking also improves the elasticity of blood vessels and lowers systolic and diastolic blood pressure by an average of 4 mmHg and 2 mmHg, respectively.

This simple activity can significantly enhance your heart health over time!
Protects your heart

Did you know? Brisk walking for at least 150 minutes a week can reduce the risk of coronary heart by 18%.

Walking promotes good cholesterol (HDL), improves blood circulation, and strengthens your heart muscles — all of which contributes to a healthier cardiovascular system.
Relieves stress and improve mood

Modern life is stressful, but walking can provide much-needed relief. A brisk 30-minute walk can reduce levels of cortisol, the body’s primary stress hormone.

Walking, especially in green spaces or parks, enhances endorphin production, the body’s natural mood boosters, leaving you feeling calmer and more relaxed.

Research has also shown that walking outdoors improves heart rate variability, an important indicator of the body’s ability to manage stress. So, the next time you feel overwhelmed, consider a walk to clear your mind.
Boosts your brain power

Walking is not just good for your body; it’s also great for your brain.

Studies have found that walking at least 10,000 steps per day can lower the risk of developing dementia or cognitive decline by as much as 50%.

This is because walking improves blood flow to the brain and stimulates neuroplasticity – the ability of the brain to form and reorganize neural connections.