Possibly one of today’s most underrated forms of exercise, walking is an art form in its own right.
A chance to get some air. A quest for temporary solitude. A healthy habit. A lovely way to perambulate.
However you call it, a walk – be it a quick, 15-minute jaunt or a leisurely stroll that takes up most of an afternoon – is more than just a pedestrian pursuit.
Medical experts have always extolled the many benefits walking brings, from the physical (improved muscle endurance, increased energy levels and a stronger immune system) to the mental (reduced stress and tension, better moods and sleep).
Walking has even been said to be one of today’s most underrated forms of exercise. The Mayo Clinic website notes that “physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.”
And with the world in the throes of a pandemic that advocates working from home, staying away from crowds as much as possible and socialising in small numbers, walks are arguably the perfect way to break free of these shackles ‒ responsibly.
A place to think
He says: “The benefits are at least 50% mental – a walk allows me to sort things out in my head. I can think calmly without rushing. And so, I feel I have thought things through carefully and have reached the best decision possible, and I can then conclude on that subject and move onto something else – instead of being overwhelmed by multiple issues at once.
“Having managed lots of people at work, I find that many are overwhelmed by the thought of multiple issues to deal with – so having some calm time alone helps one to prioritise, and not panic.”
Sam usually meets his daily objective of 10,000 steps by covering 6,000 to 7,000 steps in the morning, before making up for the rest over the course of the day.
“I go for a longer walk once a week – it usually involves an average of 15,000 steps, sometimes over 20,000. Longer walks are great for thinking through bigger life decisions such as buying a new flat, at what age to retire, or the feasibility of looking for a new job.
“Often, I find that one thought leads to another which you hadn’t initially considered. Also, since many of these bigger decisions carry an emotional element, it’s best to make them in a calm state to weigh up the pros and cons more effectively.”
Go where life takes you
Sam – who also does yoga daily – has been a disciplined walker for years. In the halcyon, pre-COVID days of normalcy when putting on a mask was associated with a beauty treatment, he would be walking for hours on end while on travels to Vietnam, Thailand, Japan or Europe.
He says: “I would have an objective such as a landmark to visit or a lunch destination, and explore the area. I would hit as many as 50,000 steps a day. Ideal places overseas are Japan or Europe during spring or autumn. My last holiday before the lockdown was in Hanoi, Tam Coc and Cat Ba island. There’s not a huge amount to see, but it’s green and different.”
Confinement to tiny Singapore means walks are nowhere near as fun, and “everything is generally familiar and “samey” – eight times out of 10, the route comprises mostly roads and housing”. Sam notes: “The best places for walking are different environments to what you’re used to, so every minute is a break from the norm. It’s easier to set an objective in a foreign place – there’s always a restaurant, district, or museum you haven’t seen before.”
He applies the same mindset here, and to date, has ventured to “far away parts such as Punggol and Coney Island”. He’s also come away with a better understanding of how neighbourhoods fit together.
And on any given day, walking to a friend’s home or to his office is preferred over using public transport. Says Sam: “To walk is an opportunity, not a hassle – that positive mindset is good for me. Mentally, it’s meditative.”
Watching your step
Sam’s friend and walk buddy, business owner Jeremy Craig, agrees. The 47-year-old takes hour-long walks on weekdays, and covers longer distances on weekends.
“I’ve always been a walker, and with the advent of new tech gadgets such as pedometers and hike tracking apps, I’ve gotten a bit more systemic with it, especially since the pandemic,” he says. “I haven’t arrived at any major revelations about my place in the universe, but it has brought me added calm and peace.”
For him, distance is not the objective – rather, walks are a conduit to “reach a meditative state that helps me think laterally, stay grounded, and count my blessings during this time of tumult”.
When it comes to routes, Jeremy likes to mix things up; walking from Bukit Timah Reserve to MacRitchie is one of his favourites. He says: “It’s good to start with the climb at Bukit Timah, to get that out of the way. You feel like you are actually on a tropical island on the equator for most of it. Since it’s a “hard” walk, it is also quieter. The Railway Corridor is great too, but getting crowded.”
The new Gallop Extension at the Botanical Gardens, he adds, is also lovely, and one he keeps going back to. For his next walk, he intends to start at Holland Village, and proceed towards One North via Queensway or Portsdown Road.
“Would I encourage others to adopt my lifestyle? Sure! Physically, it gets me away from screen time, though I see people walking while watching videos on their phone. Mentally, it’s beneficial. Invite a friend along; it’s a good chance to have long talks about a shared interest – something we don’t do enough of. A great way to get to know someone well is to do a 10km walk with them.”
Going back to basics
Others, like media personality Ong Teck Ming, see walks as a way to get closer to nature.
The 48-year-old enjoys the company of two or three other friends as they cover between 15 to 20km, on average. “Route-planning is based on timeframes. With my friends, we allocate between three to five hours on more challenging trails but with my family, we take the paths along the Central Catchment Nature Reserve and we’re done in about 30 minutes.”
These walks are the next best thing to overseas mountain trekking, which he used to do once or twice a year. Teck Ming fondly recalls days of hiking in the mountains for up to seven hours, dealing with high altitude discomfort and freezing cold weather, and the beauty of camping under the stars.
Till he can re-adopt that lifestyle again, Teck Ming appreciates how staying grounded pushes his physical capabilities and boost his mental health. “A walk has a spiritual cleansing effect. Walking in nature opens one’s mind and heart, and is a reminder to appreciate life more.
“Long walks also challenge my self-discipline. I have learnt perseverance as I overcome physical fatigue. This me-time is important, as it forces me to face and accept my weaknesses, and who I am,” he says.
For rediscovery of a different kind, copywriter Karen Choy, 48, sticks close to home when out walking at 8.30pm, after dinner.
Her random routes, which she finishes in about 90 minutes, take her along busy intersections, down quiet side roads and deep into private estate lanes, and past lots of greenery that ringfence HDB blocks, private apartments and even a hospital. She’s even discovered landmarks she never knew existed, such as a Mahatma Gandhi Memorial.
For Karen, her walks help her appreciate her neighbourhood, and challenge her to see it with new eyes. The walks also provide fodder for creative pitches, angles and taglines.
“My friends roll their eyes and tell me to leave my brain at home when I take my walks. But I like to spend the time lost in generating project ideas for my clients, yet keeping an eye out for oncoming cars, joggers and fellow walkers.”
The self-confessed overthinker has found such walks particularly necessary since the pandemic. The work-from-home mum spends eight hours each day in the smallest room in the flat – a makeshift home office that doubles as a storage area for items ranging from “extra dining chairs to skate scooters to a giant, dust-covered exercise ball”.
To be out on the streets, she says, does a lot for her mental wellbeing, and has also enhanced her problem-solving skills.
“Maybe it’s because I am out on the streets at night, and my senses are sharpened. But I’ve found that I think and rationalise better when I’m out walking, as opposed to when I’m sitting at my desk. This pandemic hasn’t been easy to cope with, even for the most stoic among us. My walks also quell my anxiety, and give me a chance to breathe.”
Ready, set, walk
Inspired to lace up? Depending on your fitness levels, there are many routes and trails you can consider – armed with sunscreen, a hat or umbrella and your hydration beverage of choice.
If you want to start slow, Sam recommends the Singapore Botanical Gardens, or the river route (Robertson Quay to Raffles Place and back again, or to Valley Point and back). The parks (East Coast and Bishan, for instance) are also good.
If you want to work up a good sweat, Jeremy recommends starting at Harbourfront and making your way up Mt. Faber, and over the Henderson Waves to Alexandra Road. If stamina permits, continue all the way to the National University of Singapore campus through Kent Ridge Park. You can expect scenic views and decent access to water points and bathrooms along the way.
Want a workout you won’t soon forget? Limbre up and take on the 36km-long Coast to Coast Trail. It stretches from Jurong Lake Gardens to Coney Island Park. You can download the Coast-to-Coast Trail mobile app to discover parks, park connectors, nature areas, places of interest and local flora and fauna.
And “if you don’t mind the sun, the monkeys and insects and enjoy greenery”, Teck Ming highly recommends walks at the Rail Corridor, the three central reservoirs, Bedok reservoir in the east, and Pandan Reservoir in the west. Start early, and your reward might be a gorgeous sunrise.
Afterwards, take his cue and cool your heels with “a huge glass of ice-cold teh-o-peng with lemon. Oh, and a good full body massage as a bonus!”
