We shall do 7 cycles IWT around Bedok Reservoir Park then brisk walk to ECP to do another 5 cycles of IWT before we walk to Mountbatten MRT or Old Airport Road Food Centre for lunch.
Interval Walk Training (IWT)—alternating fast-paced walking with slow, recovery-paced walking—is a highly effective, low-impact workout that improves cardiovascular fitness, boosts metabolism, and strengthens muscles. It is superior to steady walking for lowering blood pressure, improving aerobic capacity, reducing visceral fat, and enhancing insulin sensitivity.
Key Health Benefits of Interval Walk Training (IWT):
- Improved Cardiovascular Health: IWT strengthens the heart and enhances blood circulation by raising and lowering the heart rate, similar to a high-intensity interval training (HIIT) session.
- Superior Metabolic Control: It is particularly effective for managing blood sugar and increasing insulin sensitivity, making it ideal for managing or preventing type 2 diabetes.
- Weight Management & Metabolism: The "afterburn effect" from high-intensity intervals continues to burn calories after the workout ends, aiding in fat loss.
- Increased Aerobic Capacity & Physical Fitness: Studies indicate that switching paces consistently improves overall stamina and endurance better than continuous walking.
- Muscle & Bone Strengthening: It strengthens the legs and core, while improving bone density, which is crucial for preventing osteoporosis in older adults.
- Improved Mental Health: It aids in stress reduction, improves sleep quality, boosts energy, and elevates mood through the release of endorphins.
- Accessible and Sustainable: The training is low-risk and highly adaptable to various fitness levels, making it popular for improving longevity and mobility in adults over 60.
https://www.brownhealth.org/be-well/interval-walking-health-benefits-japanese-walking-method
You will brisk walk pass the following parks:
- Bedok Reservoir Park (IWT 4.5 km)
- Bedok Town Park
- Bedok Reservoir Road Neighbourhood Park
- Siglap Park Connector
- East Coast Park (IWT 2.5 km)
- Mountbatten MRT Station
- Old Airport Road Food Centre (Lunch)
Date: 2 May 2026 (Sat)
Registration Time: 7.45 a.m.
Start Time: 8.00 a.m.
Start point: Bedok Reservoir MRT Station Exit A (Ground level)
End Time: 12:45 - 1 p.m.
End point: Mountbatten MRT / Old Airport Rd Food Centre
Lunch: Old Airport Road Food Centre (Optional)
Where to meet at start point? Bedok Reservoir MRT Station EXIT A (Ground Level)
Hydrate yourself well 1~2 days before actual day by drinking 2L to 2.5L of water daily. Do moderate exercise throughout the weeks.
Remember to drink 300ml of water with some salt the night before the walk. Drink another 300ml of water first thing in the morning on actual day of the walk.
Things to bring:
1. Minimum 1L of water
2. Poncho and umbrella
3. Sun block lotion
4. Sun hat or cap
5. Money for lunch
6. MRT card or taxi fare home
7. Phone and power bank
8. Muscle rub
9. Blisters plasters
10. Light snacks like nuts & energy bar
11. Face towel
