Time to go for a walk? You’ll burn calories, lose weight, de-stress and improve knee pain
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Time to go for a walk? Yous'll burn calories, lose weight, de-stress and improve knee pain
Walking around Singapore isn't just a absurd affair to do on weekends. It's got a lot of health and mood-lifting benefits. CNA Lifestyle asks the experts for some helpful tips.
(Photograph: Freepik/nensuria)
21 October 2022 06:30AM (Updated: 08 Aug 2022 12:22AM)
Everyone seems to be going on walks these days. From celebrities such as the queen of Caldecott Zoe Tay – who joined CNA'due south recent Singapore On Foot take chances – to your stiletto-slinging and outdoors-adverse colleague who has taken to MacRitchie Reservoir similar a Louboutin sale, walking is no dubiousness the workout tendency du jour.
READ: Discovering Singapore on foot: Highlights of a 5-day walk around the island
And it's easy to see why. It's more doable than running. You lot can notwithstanding chat and Instagram on your trek with friends. And a change of scenery from the usual 4 walls at dwelling isn't that bad. Best of all, you're doing your body lots of skilful.
For one, walking boosts your calorie burn and you could potentially walk your way to a more than svelte figure.
READ: Weekend warriors, here are the best walking trails to explore in Singapore
"For reference, 10,000 steps equate to approximately 300 to 500 calories, depending on walking speed, trunk size and terrain," said offshoot associate professor Benedict Tan, the principal of Changi Full general Hospital'due south Sport & Exercise Medicine department. For a bigger caloric burn down, increase your walking speed and choice hilly terrains, he suggested.
Admittedly, walking burns fewer calories than jogging and running because "caloric expenditure is dependent on speed", said Dr Tan. "Running burns more calories than jogging, which in turn, burns more calories than walking, for the same duration."
The good news is, you can make up for the lower calorie expenditure of walking by covering a longer altitude, he said.
READ: New 3.5km path linking Changi Airport and East Coast Park opens, featuring dinosaur exhibits
'CLOSEST THING TO A WONDER DRUG'
Weight loss bated, there are other benefits that come up with walking, which has been described as "the closest matter we have to a wonder drug" by Dr Thomas Frieden, the former director of the Centers for Disease Control and Prevention in the US.
And he's not exaggerating – the activity has been found to counter weight-promoting genes, reduce your chocolate cravings, cut your risk of developing breast cancer and boost allowed function by respective studies.
Even your memory and mood get a elevator every bit enquiry has found that those who walk accept better memory and focus equally well equally produce more stress-relieving hormones such as endorphins.
Living longer isn't a bad side-effect either. Walking three hours a week has been associated with an eleven per cent reduced gamble of premature death compared with those who did little or no activity, according to a review of studies published in 2022 in the International Periodical of Behavioral Nutrition And Physical Activeness.
For reference, 10,000 steps equate to approximately 300 to 500 calories, depending on walking speed, torso size and terrain.
Unless you desire to explore other parts of Singapore, there is also no need to vary your walking road to continue reaping those benefits. The key, according to a study, is to accept "a fresh expect at objects, moments and vistas" that environs you during your walk – even if information technology'due south merely in the park downstairs. That modify in perspective could be just what y'all need to feel happier.
READ: Like to jog or article of clothing heels? Here'south why you lot should accept sprained ankles seriously
"There can exist benefits fifty-fifty if the walking road remains the aforementioned, just equally one can continue to derive pleasure even if he is listening to Mozart for the 10th time," said Dr Tan.
BUT WHAT IF I Accept Knee Pain?
Many middle-agers endure from articulatio genus pain due to the natural wear and tear of the joint (also known as osteoarthritis) but that doesn't mean walking is off the tabular array.
In fact, for those with such articulatio genus pain, walking is recommended to maintain genu function, said Dr Alan Cheung, an orthopaedic surgeon with Mount Elizabeth Novena Hospital.
"Walking tin can reduce stiffness and improve musculus tone. It can also amend knee symptoms and quality of life. It is a low-affect, easy and gratuitous activity that almost people can perform," he said.
Merely before you enthusiastically embark on a weekend walking expedition, it is worth seeing your doctor for a check-up to assess your general health and suitability for practise, said Dr Cheung.
For a outset, walk for thirty minutes and build up the altitude gradually over time if y'all're not used to exercise. "Avert going upwards and downwardly steep slopes or lots of stairs as this can brand your knee joint pain worse," said Dr Cheung.
PREPPING FOR YOUR WALK
Even more than reason to walk? Y'all don't accept to spend a lot of money on fancy footwear. "A unproblematic, well-fitted running trainer will exercise," said Dr Cheung.
Just brand sure that your shoes have firm, cushioned soles to absorb impact, and enough room at the front of the human foot then your toes aren't squeezed together.
But leave your slippers at dwelling house. "I would not recommend walking in flip-flops every bit they practise non provide any heel cushioning, stupor absorption or curvation support for your feet," he said.
It is a good thought to keep yourself hydrated, and a 500ml to ane,000ml water bottle is commonly enough to bring on a short walk, said Dr Cheung.
"Y'all may consider bringing some snacks such as nuts or dried fruit for the trip. Personally, I always programme my walks so that I can accept a rest stop, and purchase drinks, snacks or fifty-fifty a meal along the way."
Avoid going up and downwards steep slopes or lots of stairs as this tin make your genu pain worse.
For a simple walk in a well-populated area, Dr Cheung recommended packing a hiking stick (especially if you have knee pain), hat, sunscreen, insect repellent, sunglasses, emergency contact details, any necessary prescription medicine besides as earphones, power banking concern and some waterproof gear to keep your gadgets dry.
If you're feeling adventurous and heading into a jungle or sparsely populated area, he recommended calculation a torch, start aid kit, spare clothing, map and compass (but in case Google Maps decides to have a pause earlier you), whistle, food and h2o.
"Always inform someone of your intended road in example you get lost," he said.
LET'South Go!
Before y'all accept that first step, at that place are a few tips to aid y'all get off on the right foot – particularly if you're trying to get from Signal Burrow Potato to Bespeak Regular Walker.
As a rule of the thumb, walk at half the intensity, frequency and duration relative to what you're used to doing, advised Dr Tan. "Over the weeks, progressively step up the intensity by ten per cent each week."
"To monitor if your starting indicate or your rate of progression is excessive, take note of your postal service-practice aches and soreness.
If y'all practice not experience any soreness or muscle aches, information technology is likely that you were also conservative with your fettle routine," said Dr Tan. But if yous have difficulty going about your daily activities, you lot may have been besides aggressive with your walking routine.
Similar Goldilocks, yous want to strive for that in-between sugariness spot: Bearable soreness that indicates you've put your muscles through a workout, but you tin can yet comfortably go well-nigh your daily activities.
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Source: https://cnalifestyle.channelnewsasia.com/wellness/walking-health-benefits-weight-loss-stress-knee-pain-250006
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