the many benefits of walking

walking is a relaxing and enjoyable way to keep healthy and, as it requires no equipment or expense, it is the perfect way to exercise.

men who walk at least 2.4km per day has a 50% reduced risk of developing heart disease compared to men who walk less 400m per day. walking speed does not matter as long as the distance is covered, and overall, risk decreases 15% for each 880m walked per day.

for senior citizens, walking seems to protect the aging brain from dementia and alzheimer's disease.

the many benefits of walking:

1. promotes psychological well-being and reduces feelings of stress and depression


2. reduces tiredness and gives people more energy for everyday tasks


3. promotes better sleep


4. helps the muscles and ligaments in the feet to work more efficiently, and keep them supple and flexible


5. reduces depression and anxiety


6. helps people achieve and maintain a healthy body weight


7. helps build and maintain healthy bones, muscles, and joints


8. helps to reduce the risks of many serious health problems in old age


9. helps to reduce the risk of developing non-insulin-dependent (type 2) diabetes mellitus


10. helps to reduce the risks of developing osteoporosis


11. helps to reduce the risk of developing coronary heart disease (chd)


12. helps to lower the risk of developing high blood pressure


13. helps to reduce blood pressure in people who already have hypertension


14. helps to lower total blood cholesterol


15. helps to reduce the risk of stroke


16. helps to reduce the risk of developing colon and breast cancer

longer moderately paced walks (40 mins at 60-65% maximum heart rate) are best for losing weight – up to 300 calories per hour

shorter, faster walks (20 mins at 75-85% maximum heart rate) are best for improving heart and lung function

my own walking programme

on wednesday and friday mornings, i walk with my former balestier hill secondary school colleagues. once a month, on a saturday morning, i go for (a) nature walk with my former students, also from balestier hill secondary. on the other mornings, with the exception of sunday, i walk on my own, usually at either bukit batok nature park or at bukit timah nature reserve. sunday is the only day i do not have any scheduled walk.

occasionally, i get victor, my former colleague from monk's hill secondary, to join me in my morning exercise.