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BRISK walking has caught on with Singaporeans, with many events now being organised regularly.
One of them is the inaugural One Community Walk, organised by the People’s Association (PA) and the Constituency Sports Clubs.
Next Sunday, more than 84,000 residents from all 84 constituencies in Singapore will be expected to join in the action. Walks, ranging between 2 and 3km, will be held simultaneously at 8am at more than 70 locations islandwide.
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 an exercise for almost everyone, said Dr Jason Chia, 38 (above), the head of sports medicine and surgery clinic at Tan Tock Seng Hospital. Here are some pointers, especially if you have been leading a sedentary lifestyle, said Dr Chia.
ATTIRE
Wear a loose-fitting singlet or T-shirt and preferably sports shoes. No flip-flops, as they can cause blisters.
HYDRATION
Always keep yourself hydrated. Drink 300 to 600ml of fluid just before you start.
REST
You should have at least six to eight hours of sleep the night before.
STRETCHING
Do light stretching before and after the walk. Focus on the lower limbs during stretching. Maintain each stretch for about 10 seconds. Repeat each stretch two or three times.
1 HAMSTRING STRETCH
Press your foot against a wall and lean forward, bending your body at the hips. Keep your back and the knee of your forward leg, which you are stretching, straight. Push out your buttocks.
 2 QUADRICEP STRETCH
Keep your knees close and pull your foot backwards. If necessary, bend the knee of your supporting leg a little for balance.
3 GROIN STRETCH
Tuck in your heels and keep your knees close to the ground. Lean forward while keeping your back straight. You should feel the stretch on your inner thighs.
4 CALF STRETCH
With your heels on the ground, lean forward and keep the knee of the leg which you are stretching, straight. Press against a wall for balance.
5 IT BAND STRETCH
The iliotibial (IT) band is a tough group of fibres that run along the outside of the thigh. Stretch it by crossing your legs andbending your body sideways.The muscles of the leg behind are stretched.
EVENT DETAILS
WHAT: One Community Walk
WHEN: July 25, 8am
WHERE: More than 70 locations islandwide
REGISTER: Contact your nearest community club or centre
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