I am humbled reading the suggestion from one of my regular readers @johntoo for my story “Archery a unique sport combines deep historical lineage with a demand for absolute mental & physical stillness” published by newswav.com on Thursday, 5 November 2026. I quote “Perhaps you should write on brisk walking which leads to fitness and good health … The exercise is cheap and easy … Remember we are born to walk …!” I responded in total agreement with @johntoo candid remarks as I believed he is performing brisk walking which my cardiologist Dr. Siow defined as walking at a pace of roughly 3 to 4.5 mph (5 to 7 km/h), or where our heart rate reaches 50-70% of its maximum - is one of the most effective, sustainable forms of moderate-intensity cardiovascular exercise.
I can still remember Dr. Siow said “Regular brisk walking lowers resting heart rate and blood pressure, improves lipid profiles raising HDL cholesterol, and significantly reduces the risk of coronary heart disease and stroke. It is engaging large muscle groups boosts resting metabolic rate, enhances insulin sensitivity, and aids in blood glucose regulation - crucial for managing Type 2 diabetes and body composition. Unlike high-impact running, brisk walking strengthens the loser body (glutes, quads, calves) and core with low joint strain. The weight-bearing motion stimulates our bone density & circulates synovial fluid to nourish cartilage. Moderate daily brisk walking increases circulating immune cells, helping reduce the duration and severity of our upper respiratory infections.”
Based on my own personal experience, brisk walking has improved my mental wellbeing, cognitive reserve and brain health. It enhances my daytime energy levels through better oxygen circulation while improving my circadian rhythm regulation for deeper restorative sleep at night. So, by maintaining or adopting a brisk walking routine at my age of 76 yields profound, compound dividends for both my health-span (quality of life) and lifespan (longevity).
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Zulkifly Baharom (hajizul50@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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