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 wellbeing.

What is brisk walking? How to do it right? Do for how long and how often?

"Brisk walking (compared to slow walking or strolling) is a form of moderate to intensity exercise," shared Favian Lim, Physiotherapist from Outram Community Hospital (OCH). 

"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 (this is called the 'talk test'). The activity should also feel “somewhat hard” on a scale of perceived exertion," he added.

"Aim for at least 150 minutes of brisk walking each week, or about 30 minutes a day, to experience 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," shared Dr Bryan Han Weiyao, Associate Consultant from OCH.

OCH is managed by SingHealth Community Hospitals (SCH), a member of the SingHealth group.

Benefits of brisk walking

1. Lowers risk of high blood pressure by up to 20%

High blood pressure (hypertension) 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%, and 

  • Improve the elasticity of blood vessels and lower systolic and diastolic blood pressure by an average of 4 mmHg and 2 mmHg, respectively

It's truly amazing how this simple activity can significantly enhance your heart health over time.

2. Prevents heart disease by 18%

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

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

3. Helps minimise chronic disease risk

Poor management of stress is leading cause of chronic diseases. By brisk walking 30 minutes daily, this will reduce cortisol levels, the body’s primary stress hormone. 

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

Research has shown that walking outdoors improves heart rate variability, an important indicator of the body’s ability to manage stress. 

So, the next time when the going gets tough, get yourself moving — take a walk outside to clear your mind.

4. Reduces cognitive decline risk by up to 50%

Walking is not just good for your body; it is 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 reorganise neural connections.

Is it necessary to hit 10,000 steps for brisk walking?

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," Dr Bryan Han Weiyao added.

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), also a member of the SingHealth group, 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.

Brisk walking: Do's and don'ts

As with any form of exercise or workout, brisk walking should be taken seriously.

 Do's

  • Always warm up before exercise and cool down after
    Essential for injury prevention and flexibility. Light warm-ups and cool-downs help relax muscles.

  • Stay hydrated
    With Singapore's hot climate, drinking water before, during, and after exercise is important to avoid dehydration.

  • Listen to your body
    Stop and rest if experience pain, dizziness, or shortness of breath, especially for beginners or those with health conditions.

  • Wear proper footwear during exercise
    Suitable shoes, like running shoes with arch support, prevent injuries and provide cushioning.

  • Exercise regularly
    Aim for at least 150 minutes of moderate-intensity exercise per week to promote health.

 Don'ts

  • Overexerting 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.

  • Exercising without proper nutrition
    A balanced diet supports energy levels and recovery, enhancing exercise effectiveness.

  • Skipping 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.

So, step outside, take a deep breath and start walking — your body and mind will thank you for it.

Step up for health, step out for charity!

Join iWalk 2025 on 15 Feb 2025 for a healthy walk or run at the scenic Marina Barrage, and enjoy an evening picnic with live performances. Sign up as a group of 4 or more to enjoy a discounted rate. For more details, visit here.

Ref: G25

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