Embrace the Adventure of Long-Distance Walking for Wellness
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Chapter 1: A Weekend Challenge
This past weekend, my friends and I decided to push our limits. Typically, I spend my weekends unwinding, gaming, or enjoying leisurely moments at cafes with friends. However, this time we set our sights on tackling the Coast-to-Coast trail in Singapore—a scenic 36km route that connects various nature reserves, parks, and park connectors. Our goal was to traverse the island from one end to the other in a single day.
We gathered at the lake gardens, the starting point of the trail, early in the morning, ready to embark on our adventure. Unfortunately, our trek was interrupted by an unexpected downpour, yet we still managed to cover an impressive 25.5km (over 30,000 steps) before the rain caught up with us. It was disappointing not to complete the journey before dinner, but the distance we achieved was a rewarding experience that I genuinely valued.
Walking as a Path to Improvement
Life can often feel overwhelming with its myriad responsibilities—deadlines, bills, and countless distractions. Yet, during our long-distance walk, my friends and I focused solely on our journey. Our primary concerns were staying hydrated and locating the next checkpoint, allowing us to disconnect from daily stressors and immerse ourselves in nature.
As we walked, we took the time to appreciate our surroundings—beautiful sights that often go unnoticed in our busy lives. This experience helped me gain a deeper satisfaction with my life. Additionally, sharing this journey with friends allowed us to reconnect, and we found joy in each other's company, making the walk feel effortless and enjoyable.
Surprisingly, I noticed an improvement in my posture upon returning to work. Instead of slouching, I found myself sitting up straighter, likely due to the muscles engaged while walking. While this may just be my perception, it highlights the physical benefits of such activities.
But what does research say about the advantages of long-distance walking? Is it truly beneficial to spend hours on foot?
Section 1.1: Walking as a Healthy Exercise
Many people, myself included in the past, believe that only high-intensity workouts like running offer effective exercise benefits. However, this notion is misleading. Walking is a low-impact exercise that many can incorporate into their fitness routines. For those with knee, ankle, or back issues, or those who are overweight, walking is a recommended activity. Studies show that the impact force from running exceeds that of walking, leading to a significantly lower injury risk for walkers.
While running may burn more calories due to its intensity, both activities deliver similar health benefits—though longer walking durations are needed to achieve the same results. Moreover, brisk walking contributes to the NHS's recommendation of 150 minutes of exercise weekly.
Subsection 1.1.1: Physical Health Gains from Walking
Walking regularly can significantly lower the risk of stroke. Research involving 72,488 female nurses aged 40 to 65 indicated that physical activities, including walking, correlate with a marked reduction in stroke risk. Similar findings emerged in a UK study that connected walking time with decreased stroke onset.
Additionally, there's evidence suggesting a link between increased physical activity and reduced hospital visits. Individuals who walked at least 20 minutes daily, five days a week, experienced 43% fewer sick days compared to those who exercised less frequently. Even when they did fall ill, their symptoms were less severe, allowing for quicker recovery.
Walking also contributes to lower blood pressure, reduced cholesterol levels, and increased VO2 max. A meta-analysis indicated that taking more steps correlates with a decreased mortality risk, with a plateau observed between 6,000 to 10,000 steps depending on age.
Section 1.2: Mental Health Advantages
Walking doesn't just improve physical health; it also enhances mental well-being. As Jonathan Hoban, author of "Walk With Your Wolf," notes, walking for at least 40 minutes a day can invigorate the brain, reduce stress, and foster clarity of thought. Just a short 10-minute walk can alleviate anxiety and depression as effectively as a longer workout.
Moreover, walking has been linked to increased brain volume, which reduces cognitive impairment risks. In a separate study, participants improved their cognitive performance when walking at their preferred pace compared to sitting or walking at a fixed speed. Interestingly, a Stanford University study revealed that walking boosts creativity, with participants maintaining heightened creativity even after sitting down.
Chapter 2: The Aftermath of Our Adventure
Our adventure left us sore the next day, but the experience of walking such a long distance brought both physical and mental benefits, along with moments of camaraderie. Surrounded by nature, we felt a sense of pride in our accomplishment. If you find yourself without weekend plans, consider organizing a long-distance walk tailored to your fitness level. Trust me, you'll cherish the experience.
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