DID you know that adults should aim for a 8,000 - 10,000 steps per day to maintain good health?
You might think walking doesn’t make much of a difference, but its health benefits are undeniable. From significantly reducing depression and anxiety to boosting overall well-being, the rewards multiply when you hit that golden 10,000-step mark.
However, when we consistently fall short of this step goal, the consequences are far-reaching. The lack of movement can lead to a higher risk of mental health issues like depression, as well as cardiovascular diseases and other serious health complications.
As it turns out, Malaysians are among the least active walkers in the world.
Why is this so? Perhaps it points to deeper, systemic issues embedded within modern lifestyles. From the pressures of demanding jobs to urban design flaws and the effects of climate change, walking—or the lack thereof—has become a telling reflection of broader public health concerns.
Health experts have warned that the mental health consequences of physical inactivity are profound, with increased risks of stress, anxiety, and depression.
In urban areas, where car-centric designs dominate, pedestrians are often pushed to the margins. The prioritisation of highways over walkable spaces further discourages walking, exacerbating the mental and physical health challenges we face.
WALKING AND ITS LINK TO MENTAL HEALTH
Physical movement has a direct impact on brain chemistry, influencing levels of serotonin, endorphins, and stress hormones. Experts emphasised that walking is not just an exercise; it’s a mental health booster.
Unfortunately, societal habits and structural barriers have turned walking into an activity that’s more rare than routine.
When you don't walk enough, you're not giving your mental health the boost it needs.
Urban sprawl, car-centric city planning, and the convenience of motorised transport have made walking less practical or appealing for many.
Additionally, a culture of busyness often prioritises speed and efficiency over the simple, slower pace of walking is something we have adapted to.
URBAN DESIGN AND WEATHER AS BARRIERS
Sidewalks, safe pedestrian crossings, and green walking spaces are often lacking, particularly in urban and suburban areas, making it challenging for people to incorporate walking into their daily routines.
Consultant Public Health Physician at Kuala Lumpur, Prof Dr Hematram Yadav, shared insights from the 2023 National Health and Morbidity Survey (NHMS), revealing that 29.9 per cent of Malaysian adults are physically inactive.
Although this marks an improvement from 43.7 per cent in 2006, he stressed that the issue persists, particularly among the elderly. Physical inactivity is most prevalent in individuals over 75 years old.
Dr Hematram pointed to a study in Sepang that identified the main barriers to physical activity: lack of energy (23 per cent), lack of time (19 per cent), and lack of motivation (19 per cent). These challenges highlighted the need for a cultural shift to prioritise walking as a vital component of a healthy lifestyle.
"Walking is important to maintain a healthy lifestyle, thus urban planning should incorporate public spaces into walkable designs to increase the healthy lifestyle of individuals.
"Lack of walking can be an indicator of deeper mental health issues like stress, depression, many more and these issues need to be addressed in society,” he said when contacted recently.
Extreme weather conditions—such as intense heat or frequent rainfall like in Malaysia further discourage walking, fostering a culture of convenience that sacrifices health for comfort. Dr Hematram emphasised the need for Malaysia to adopt strategies from countries where walking is a normalised part of daily life.
He noted that integrating walking into daily routines could also reduce the government’s burden on transportation infrastructure.
"Specially designed shoes for walking are important and they do help provide some comfort in walking,” he added.
Dr Hematram also urged workplaces to play a crucial role by providing not just walking facilities but also fitness amenities to enhance physical activity levels among employees.
INCORPORATE EXERCISE INTO EVERYDAY LIFE
In a related matter, Universiti Kebangsaan Malaysia (UKM) Faculty of Medicine Public Health Medicine Specialist Prof Dr Sharifa Ezat Wan Puteh highlighted the importance of exercise in reducing mental health risks.
"Younger, more health-conscious individuals tend to walk more. However, we need to cultivate a culture of exercise across all age groups, particularly in workplaces, residential areas, and educational institutions,” she said.
Dr Sharifa cited Japan and other temperate countries as examples where walking is more common. Factors such as comfortable weather, safe and well-designed walking routes, and societal incentives to maintain mobility as people age contribute to their active lifestyles.
While some urban areas in Malaysia feature designated parks and walking trails, many are limited in distance or lack proper functionality. Furthermore, commercial gyms and fitness centres, which often operate 24/7, are not financially accessible to everyone.
Wearable fitness technology, Dr Sharifa noted, can encourage individuals to track their steps and walking distance. However, such devices have limitations.
"Wearables cannot account for environmental or personal factors affecting physical activity, and they require a certain level of technological proficiency, which not everyone possesses,” she explained.
ENCOURAGING PHYSICAL ACTIVITY AT WORK AND BEYOND
Dr Sharifa urged employers to actively encourage exercise among employees. Offering facilities like badminton courts, ping-pong tables, Zumba sessions, and subsidised gym memberships can serve as effective incentives.
She also suggested that the government could introduce tax incentives for companies that promote employee wellness and reward workers who maintain healthy lifestyles through measures like tax rebates or free parking.
Ultimately, both experts emphasised the urgent need to revive walking as an integral part of daily life, supported by urban planning, workplace initiatives, and cultural shifts.
By addressing these challenges, society can promote healthier, happier lives for all.