I like walking. More than jogging, cycling, scootering, and driving.

Jogging or running, I like but am unable to do these days. I can’t complete even a short 50- or 100-meter distance without feeling heavy footed, and uncoordinated. This is me who used to compete in the 100-meter and 110-meter hurdles at school and district levels. I even ran the 400-meter sprint reasonably well, back in the day. Obviously, my body is not what it used to be.

Cycling, I like the idea more than the actual activity. Also, my bum isn’t bicycle-seat friendly. Scootering hasn’t yet piqued my interest. I’ve questions about speed and dodging people traffic on pavements. Never mind sharing the road with unpredictable vehicular traffic. Driving, I don’t mind too much. It gets me from A to B and C and back. I prefer to drive than be a passenger/navigator because I’m naturally restless staring out the car window, and am less skilled at directions. Yes, there’s Waze and Google Maps. I’d still rather drive.

Walking, on the other hand, is simple. One foot in front of the other. Fairly alright legs and comfortable walking shoes. No other equipment needed. Yes, sunscreen if the walk is during the day, which I fervently avoid. The weather in Malaysia is too hot. Any walking, at least for me, must be in the evening or very early in the morning. That said, walking is easily doable in the Klang Valley. There are enough parks, nature reserves, hiking trails and city walks.

My husband and I walk most evenings, after dinner. Usually for about 30 minutes to an hour, depending on how much time we have.  At the KLCC park, along the backroads or main roads or at shopping malls. The latter, if it is raining. The best pick is KLCC park. It’s thoughtfully landscaped with some interesting ancient trees, a variety of plants and flower beds. Jogging and walking paths. Musical fountains. Yes, really. They are cleverly choreographed, and are a big draw with locals and tourists. There are a few birds, and there used to be a resident family of civet cats. We’ve not seen them since the pandemic.

During our walks/strolls, we look around, spot more high risers sprouting up in the area. Chat, laugh and moan about our respective day. I think it’s a nice way to catch up while we are outdoors, enjoying nature, and doing a bit of exercise as our dinner settles.  

Walking is good. On so many levels. Apparently, the father of medicine, Hippocrates, said, “Walking is man’s best medicine[1].”

• Individuals who walk regularly have better cognitive function than those who do not. The risk of dementia is reduced by up to 40%. A UK-research confirms that senior citizens who walk more than 6 miles or about 10 kms a week can avoid their brain size from shrinking, which then helps preserve memory as they get older. ( Fingers crossed).
• Walking for 30 minutes, 3-5 times a week for 12 weeks, can reduce the symptoms of depression among individuals suffering from depression by 47%. In short, walking can increase feel-good endorphins and elevate moods. (I do feel happier).
• Postmenopausal women who walked more than 1 mile or 1.6 km a day were found to have greater bone density. This weight bearing exercise also strengthens the hip and knee joints. (I hope so as I have osteoarthritis[2].

The general advice is to achieve 10,000 steps or walk 8 kms daily. While under 5,000 steps or about 4 kms is a sign of a sedentary lifestyle. Sedentary. Really? Hmm.

These I found interesting.

• People who track their steps take an average of 2,500 more steps per day than those who do not. [3]. Time to get a pedometer or a mobile app that will help with the step count.
• The 10,000 steps per day rule/advice does not apply strictly for every age group. For the over 60 and older, the risk of premature death levelled off at about 6,000 to 8,000 steps per day. Meaning that more steps provided no additional benefit for longevity. For the under 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. The findings were based on longevity. Hence, walking more can still offer other health benefits[4].
• Some tell-tale signs of walking too much include new, persistent joint pain, soreness and foot pain, not from injury, poor posture due to fatigue, and taking more than 15 minutes to recover from a walk[5].
• Brisk walkers (meaning those who walked between 80 and 100 steps per minute) had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower [6]. 

Brisk, moderate or slow, just keep walking.