Heart And Soul: The pleasure of walking for an elderly individual
Walking is a low-impact activity that enhances mobility, balance and overall strength. — Photos: ALICE SM LEE
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Elderly individuals are often encouraged to maintain a healthy, active lifestyle, which includes a balanced diet, social engagement and regular exercise. Among the simplest and most accessible forms of exercise is walking.
Walking is a low-impact activity that enhances mobility, balance and overall strength.
My daily walk takes place in a quiet neighbourhood in Bukit Mewah, Kajang, along a hillside bordering a small forest. The forest is a peaceful haven for squirrels and monkeys. Once, a monkey swinging through the trees above scattered droplets of rainwater on me – a reminder that we share this earth with all creatures.
While many prefer walking in pairs or groups, I find solitude enriching, offering me freedom from distraction, space for reflection and time to mentally plan the day.
Uphill walking is particularly rewarding, engaging muscles such as the glutes, hamstrings and quadriceps. The steeper the incline, the greater the challenge, building strength and endurance. However, it demands caution – especially for older adults – due to added strain on joints. Proper warm-up and awareness of one's physical condition are essential.
My routine includes a mix of slow and brisk walking, occasionally progressing to a light jog. This gentle pace improves aerobic capacity, but any new exercise should be approached with care – and ideally, professional advice.
Walking in nature not only benefits physical health but also soothes the mind. The Japanese developed Shinrin-yoku, or forest bathing, in the 1980s as a relaxation practice centred around immersing oneself in nature. By consciously engaging the five senses – sight, sound, smell, taste and touch – while walking through natural surroundings, this method has become a recognised form of stress management.
The Japanese developed Shinrin-yoku, or forest bathing, in the 1980s as a relaxation practice centred around immersing oneself in nature. — ALICE SM LEE
A walking holiday is a wonderful way to explore a new country, offering the freedom to travel at one's own pace without rigid schedules. On foot, you can absorb the local culture, take in your surroundings, and truly experience the pulse of a place.
In January 2025, I embarked on a walking holiday with my daughter through Central Asia (Uzbekistan, Kazakhstan, Kyrgyzstan), the Middle East (Qatar), and into Northeast Asia (China and Korea). We followed a simple itinerary, walking five to six hours most days, covering an average of 15km.
The cities we visited were largely pedestrian-friendly, with well-maintained sidewalks and safe walking zones. However, rural areas occasionally posed challenges due to uneven ground and the absence of proper walkways.
My first experience of walking in snow during our time in Central Asia proved physically demanding. Snow added resistance, requiring more effort from the legs, and layered clothing with insulated boots added extra weight. Yet the stunning beauty of snow-covered landscapes made the effort worthwhile.
Whether you're seeking gentle exploration, forested hikes, or rugged treks, a walking holiday offers a blend of physical activity, relaxation and adventure. Each step becomes an act of discovery.
No matter the season, walking remains a simple yet fulfilling way to travel. For me, there's joy and purpose in every stride.
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