When Jamie Lee realised that her weight was beginning to interfere with her ability to do simple things such as climbing a flight of stairs, she decided her lifestyle needed to change.
The 27-year-old copywriter was significantly overweight but has since lost about 15kg after going on walks for about a year.
Speaking to AsiaOne about her experience, she said that walking seemed to be the least intimidating form of exercise compared to other forms such as cycling and running.
“Walking was also all I could manage at the time. Initially, I would even get breathless after a short walk in the park near my house,” she said.
Jamie added that while some might think walking “does not count” as exercise, she feels it is better than doing nothing.
“For me, walking was a start. It was a step up from my usual routine of simply sitting at a desk or lying in bed all day.”
She explained that starting with something seemingly simple such as walking allowed her to form a habit without being thrown into something that required advanced equipment or high endurance.
“I started to walk to places which were further away instead of taking the bus or train. I think having a destination helped push me to keep going instead of giving up when I felt tired,” the 27-year-old said.
And it seems Jamie is not alone in thinking of walking as a gateway into a healthier lifestyle.
According to a survey conducted by AsiaOne from November 2025 to January this year, walking seems to be the most popular form of exercise here.
The survey polled 1,809 people in Singapore to determine their participation in exercise and sports.
Findings revealed that 85 per cent of respondents had exercised at least once in the past three months, while the remaining 15 per cent had not done so at all.
More than half (52 per cent) of survey respondents who did exercise in the past three months selected walking as the exercise or sports activity they usually do.
Moreover, two in five of the latter selected walking as an activity that they would be most interested in to kickstart exercising.
The survey also found that for respondents who did exercise in the past three months, having more free time (34 per cent) and greater access to facilities (32 per cent) were two things that would encourage them to do so more.
Walking most popular regardless of exercise duration
At the start of her weight loss journey, Jamie would go on walks that lasted about 30 minutes every single day as that was all she could manage.
She also made small changes to her diet in an effort to eat healthier, such as reducing her sugar intake and ensuring that she gets enough protein daily.
She later adjusted them to one-hour-long walks two to three times a week as she began weight training at the gym.
“I didn’t want to stop walking completely even after I could manage other forms of exercise. It’s a really good supplement to my other workouts now,” she told us.
AsiaOne’s survey also found that walking is the most chosen activity for respondents — regardless of how long they spend exercising on average.
For instance, among the respondents that spent an average of about 30 minutes exercising each time they did so, 66 per cent opted to walk.
Similarly, 56 and 57 per cent of those who said they spent about 45 minutes or an hour for each workout respectively also opted to walk as a form of exercise, according to the findings.
The proportion of respondents that walk for exercise also did not vary significantly based on the frequency at which they work out.
Among respondents who exercise every day, 23 per cent stated that they opt to walk, while 28 and 29 per cent of those who work out three to four times a week and one to two times a week respectively said the same.
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Men less likely to walk for exercise than women
Jamie also told us that while most people around her were supportive of her efforts to be more active, some were skeptical.
This was especially the case with her brother and her male friends, who felt that walking was not enough to make a difference.
“My brother told me I wouldn’t lose weight this way. He suggested I join him for runs or gym sessions instead,” she said.
“I guess my results showed him how wrong he was. He stopped nagging after I lost weight from walking,” Jamie quipped.
According to AsiaOne’s survey, walking is significantly more popular with women as compared to men.
When asked which activities or forms of exercise they usually do, 62 per cent of female respondents indicated that they walk compared to 49 per cent of their male counterparts who said the same.
More male respondents preferred running (25 per cent) and bike-related activities (14 per cent) as compared to their female counterparts (16 and 10 per cent respectively).
While Jamie began exercising to lose weight, she now continues to do so to stay healthy — in line with the sentiments of respondents polled in AsiaOne’s survey.
Half of them said that they exercise to keep physically healthy. This was more prevalent in those 35 and older, where 53 per cent of whom indicated it was their reason for staying active.
On the other hand, 29 per cent of respondents indicated they work out to control their weight.
This response was most prevalent in those aged between 35 and 54 years old, with 35 per cent of them saying so.
‘Baby steps’ can make a big difference
When asked what advice she had for others who wished to make healthy changes to their lifestyles like she did, Jamie said: “No amount of effort or change is too little.”
“If all you can do is walk to buy dinner instead of taking the bus or get off a couple stops early to walk home after work, that’s already a start.”
“These ‘baby steps’ add up and can make a big difference in the long run,” she added.
Jamie also encouraged people to find activities that they personally enjoy instead of jumping into something trendy or high intensity right away.
“I know running is super popular now but if it’s not something that interests you, you can’t sustain the habit.”
“I know some people who enjoy dancing and that is their way of getting exercise, while others go for yoga or pilates classes. Each person is different and there is no one-size-fits-all formula to being healthy,” she added.
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bhavya.rawat@asiaone.com
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