I Feel Even More Alert Now

Dr Ang Kian Chuan, an orthopaedic surgeon at private practice SBF Sports & Hand Centre, says there is no ideal speed. "Everybody has a slightly different rate of walking," he says.

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FROM C1 Dr Ang Kian Chuan, an orthopaedic surgeon at private practice SBF Sports & Hand Centre, says there is no ideal speed. "Everybody has a slightly different rate of walking," he says.

Doctors recommend speeds "as tolerated", he adds.

As you speed up your walk, the talk test is a good gauge of the intensity level of activity. According to the Singapore Physical Activity Guidelines for adults aged 18 to 64, you can talk in phrases and short sentences when doing moderate physical activity, but you cannot sing. At vigorous intensity, you have difficulty talking.

More important, Mr Goh says, is to avoid taking bigger steps to increase your walking speed. Taking big steps uses the joints, rather than the muscles.

Aim instead for a short- to medium-length stride and take more steps in the same amount of time. "It's more tiring and you get more cardiovascular output," he says.

STRETCH YOUR CALVES People often do not stretch before or after a walk. This can lead to tight calves, which are also caused by wearing shoes with heels.

Dr Yeo says tight calves can affect the heel strike. Ankle dorsiflexion (bending backwards) is affected and more load is placed on the front foot.

Over time, tight calves can lead to arthritis of the big toe, callosities on the front of the foot and bunions, or bony bumps at the base of the big toe. All these further affect walking form and can be painful.

Doing calf stretches can reduce the risk of developing such conditions. A simple stretch involves placing both hands on a wall, bending one knee 90 degrees and stretching the other leg back.