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 JUDGING by the long queues of folks signing up for different run events, people here seem to be fans of endurance sports.
What if long-distance running is not your cup of tea?
No worries, there’s brisk walking.
Come July 25, more than 84,000 residents from all 84 constituencies in Singapore will take part in a mass walk event – the inaugural One Community Walk, organised by the People’s Association (PA) and the Constituency Sports Clubs.
Walks will be held simultaneously at 8am at more than 70 locations island-wide.
The aim of the event is to promote community bonding by bringing residents together in support of the Singapore 2010 Youth Olympic Games. The event will also mark the PA’s 50th anniversary.
Brisk walking means walking fast enough to crank up your heart rate, but comfortably enough to let you talk to a companion at the same time.
It is a sport for almost everyone, said Dr Jason Chia, the head of sports medicine and surgery clinic at Tan Tock Seng Hospital.
Preparation is minimal, the 38-year-old sports physician added – no expensive equipment or special training is needed.
Most importantly, he said, the health benefits are many for people from different age groups.
“Regular brisk walking reduces the risk of cardiovascular diseases by 35 to 55 per cent,” said Dr Chia.
People who brisk walk also have 30 per cent less risk of developing diabetes than people who are sendentary. The activity also maintains bone mass and prevents weight gain, he added.
Just how often should one do this exercise to achieve optimum results?
At least 30 minutes a day for at least five days a week, Dr Chia recommends.
Exercise to lose weight
If you are exercising to lose weight by burning away excess calories, the duration should be about 60 minutes a day for most if not exercising every day of the week.
But note the precautions needed.
“For example, if you have nerve damage and circulation problems affecting your foot due to diabetes, you should be meticulous in choosing fitting footwear,” said Dr Chia.
Those with osteoarthritis (a disease that causes pain in the joints) may also have to modify their walking.
In this case, the workout calls for less vigorous or repeated short bouts of exercise to reduce acute inflammation.
Start walking on the right foot
Here are some tips from Dr Jason Chia on how to put your best foot forward:
Regular routine. It makes starting each exercise session less of a mental hurdle if you develop it as a habit.
Make things convenient for yourself. For example, choose a route
on the way home from work or pack your exercise gear the night before.
Get a walking partner. Conversation makes the miles go by faster.
Get the right shoes. You need a pair with adequate cushioning and support. Check for a good fit.
Tap technology. Heart rate monitors go for about $150 (at sports boutiques and selected watch shops).
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