The American Centers for Disease Control and Prevention recommends walking as a great way to get enough activity to reap the health benefits as we age. Why walking? One, it does not require any great skill nor does it require any equipment (other than a good pair of walking shoes) or a health club membership. And it is something that you are already doing every day. The only question is whether you are walking enough to derive the benefits of decreasing your risk for chronic diseases often associated with ageing such as heart disease, hypertension and diabetes.
First, you have to measure your steps each day using a pedometer or some other device. Ideally, it has a way to upload the steps data to your internet account that can analyse your achievements over a period of time. Some even allow friends to see and encourage each other to achieve their step goals. Anything that is worth doing is worth measuring. Studies have shown than most people tend to overestimate their level of physical activity or the number of steps they think they are doing until they start to measure. In fact, many pedometer users will tell you that they are more motivated when they measure their steps daily. Since your step count resets at midnight to zero, the pedometer tends to motivate you to complete your goal each day. And many do feel unhappy when they do not meet their daily goal!
For most seniors, a moderate comfortable pace of walking is about 100 steps per minute – but of course you can always pick up the pace. So where do you stand? Here is a rough guide. *
Fortunately, walking in Singapore is safe, easy and accessible. Most HDB estates have footpaths that are well located and comfortable to walk anytime of the day or night (except for the occasional e-bikes and e-scooters). If you are motivated, go to a park. Most of the parks are great for walking – my favourites are Labrador Park, West Coast Park, Botanical and Chinese/Japanese Gardens. If you are thinking about starting an exercise regime, consider the humble act of just walking more … but do not forget to get your pedometer first. Daily measurement is a big motivator!
*Ref: “Evidence Behind 10,000 Steps Walking”, Journal of Health Research, Vol. 31 No. 3 (June 2017)