Brisk walking is a moderate-intensity activity that counts towards your goal of 150 minutes of moderate physical activity per week. Put on a good pair of walking shoes and start now!
A Thousand Ways To Walk 10,000 Steps
For those of us just starting to get more active, shopping at the mall is a good activity to ease us in. Here are some more reasons to try walking the malls.
Walking the malls is safe — the ground is flat, there are no vehicles to look out for, and you're sheltered from the scorching sun or pouring rain.
There are plenty of health benefits to walking, and we're not just talking about losing weight. Frequent walks will improve your stamina and fitness level, and help you burn calories and manage your weight.
Related: Exercise For Free At Malls
Ready to walk the shops? Let's look at some ideas to turn your shopping trip into a good workout.
Instead of strolling, increase your walking speed and brisk walk. Brisk walking is a moderate-intensity activity that counts towards your goal of
150 minutes of moderate physical activity per week.
When brisk walking, your breathing and heart rate should increase slightly, and you should be able to chit-chat but not sing. You can start slow by brisk walking for 10 to 20 minutes first, before building it up to at least 30 minutes a day.
Use a pedometer (on your phone or tracker) to monitor your number of steps and distance covered. Keep a log and challenge yourself to keep breaking records.
Want more motivation? Grab your buddies for a friendly competition to see who can take the most steps. The winner gets to pick something from their favourite stall as a prize.
Know where you're walking and have a rough idea of the distance you're covering. For example, the entire stretch of Orchard Road (from Wheelock Place to Dhoby Ghaut station) is about 2.2 km or 2,800 steps.
And if you turn back and browse the shops on the opposite side of the road, it'll double your step count to 5,600 — more than half your 10K target!
Or choose one of the bigger malls so you have more ground to cover: Vivocity, Ion Orchard, and Mustafa Centre come to mind.
If you're up for a challenge, make mall-walking part of your regular workout routine.
Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
This article was last reviewed on
Monday, March 7, 2022
What is a Healthy Weight?
5 Exercises to Prevent Chronic Illnesses
Diet vs Exercise
How to Walk 10,000 Steps a Day The Easy Way
7 Reasons to Stop Sitting for Long Periods
Step Right Up
View More Programmes
Physical activity is important to health. Get started with HPB's physical activity programmes and get more from life today!
Kickstart your healthy habits today with good hygiene practices, an active lifestyle, a balanced diet and sufficient sleep.
Find out how you can take care of yourself and make the necessary lifestyle changes to keep healthy as you age.
Browse Live Healthy
One-stop access to all your health services and records.
In partnership with