Bukit Batok Nature Park Walking Trail

Exercising in an outdoor green environment such as in a park, is a great way of getting sufficient amount of physical activity and has also been shown to promote mental well-being such as a greater feeling of revitalisation.

To reap more benefits from outdoor exercise, physical activity (PA)/exercise has to be of a certain level of intensity. Intensity refers to how hard you exert or push yourself during a PA/exercise. The intensity of a PA/exercise is affected by the type and speed of the movement, as well as the environment in which the exercise is performed. Participating in regular moderate to high intensity PA/exercise has shown to be effective and beneficial in reducing the risk of several diseases such as hypertension and diabetes. During a moderate intensity PA/exercise, one should be able to talk but unable to sing. During a high intensity PA/exercise, one should still be able to say a few words but is not out of breath. Moderate intensity PA/exercise is suitable for most people especially for those who have not been physically active.

Thus, three walking routes of varying difficulty and terrains have been created. The walking activity can be classified as moderate or vigorous intensity PA if it is completed within a certain time frame. The proposed time frame serves as a gauge and is dependent on a person’s fitness level, health conditions and how accustomed the person is to the activity. The table on the right provides a gauge of the calories burnt for each route:

Some tips and etiquette for park activity:

• Check the weather before embarking.
• Wear appropriate footwear and attire.
• Bring along a water bottle and insect repellent. Remember to fully charge your mobile phone, in case of emergency.
• Avoid walking in the late morning or afternoon to prevent dehydration or heat related illness. Exercising in hot weather can increase the exercise intensity.
• If you have diabetes, bring along a snack or drink which contains sugar.
• Perform a 5 to 10 minutes warm up before and cool down after the walk by doing slow walking and some stretches.
• Remember that when participating in a moderate intensity PA, you should still be able to talk but unable to sing.
• Pace yourself accordingly and it is not necessary to follow the proposed duration for each route.
• Take breaks when needed and hydrate along the way.
• Should you feel unwell, seek help.
• Do not disturb or feed the animals.When they appear, stand still and keep quiet until they pass by.
• Do not pluck any plants.
• If you have any medical conditions or have felt unwell during previous PA/exercises, kindly consult your doctors/qualified healthcare professional before attempting the
  park trail.

Route 1 (Beginner):

• Directions: Walk towards the Pond Plaza and you’ll be rewarded with a stunning view of the Quarry. Turn left and walk towards the base of a flight of stairs. Continue to descend through mild slopes and short flights of stairs. Turn right when you see Shelter 2 and continue your journey back to the starting point.
• Intensity level (walking): Moderate intensity
• Duration: 20 to 25 minutes

Route 2 (Intermediate):

• Directions: Walk towards the Pond Plaza and you’ll be rewarded with a stunning view of the Quarry. Turn left and walk towards the base of a flight of stairs. Turn left when you see Shelter 1 and walk through a forest path with some up/down slopes and stairs. Continue your journey towards the starting point as seen on the map.
• Intensity level (walking): Moderate intensity
• Duration: 25 to 35 minutes

Route 3 (Advanced):

• Directions: Walk towards the Pond Plaza and you’ll be rewarded with a stunning view of the Quarry. Turn left and walk towards the base of a flight of stairs, which will lead you to the WWII memorial plaque. The plaque can be found on a flight of stairs. Descend back to the base. Turn left and continue to descend through mild slopes and short flights of stairs. Turn right when you see Shelter 2 and continue your journey back to the starting point.
• Intensity level (walking): Moderate to high intensity
• Duration: 30 to 40 minutes

Article is contributed by Ms Cindy Lim, Senior Physiotherapist of SHF