Whether you enjoy rucking light or heavy, short or long, the opportunities for physical fitness and improving mental health around Singapore's Bukit Timah Hill are diverse. In this article we share our experience on Bukit Timah Hill and its nature reserve.
As always, we advise that if you are considering changing your diet, exercise or lifestyle practices, please discuss plans with your primary medical practitioner before making any changes. Rucking can be very strenuous, dependent on your level of fitness, intensity of workout, weight carried and Singapore's tropical heat and humidity. Relevant resources and studies are at bottom of page.
Bukit Timah Nature Reserve
Out of the entire Bukit Timah reserve, the area accessible by path, is relatively small: approximately 1.6km North to South and 0.5km West to East. A ket feature of the reserve is its hill, the summit at 163m. The gain in height, from trail head (the 'rock' at Hindhede Road visitor centre) to summit is approx 100 metres. Tiny by most standards but this is Singapore's tallest hill and we like to make the most of it.
The reserve is open daily, from 0700 to 1900hrs. We usually start from the aforementioned Hindhede Road carpark where there is a visitor centre with WCs and a drinking fountain, plus boot cleaning facilities. 2 other car parks are to be found on the Northern boundary of the reserve, on Dairy Farm Road.
As the paths are generally shaded, under the forest canopy, the temperature is moderated but still likely in the late 20s or early 30s celsius (78 to 90f). It is advisable to carry water and electrolytes, as well as to understand one's sweat rate.
Rucking the Hill and its Trails
Perhaps the simplest route is straight up and straight down the hill, using the main tarmac (asphalt) track. A gorgeous tropical forest experience with tall trees on either side of the track. The hill actually has two peaks: the lower, secondary summit with a telecoms installation atop and the primary, main summit at 163m, with a hut and summit marker, to capture that Instagram moment. If you walk to both hilltops via the main track, the distance up to the summit is a little over 1 mile, just under 2.0km. Return, once again visiting the secondary, and you have a 2mile + hill ruck completed, about 3.38km in total. This might take about 45 minutes or so.
There are various well-groomed and named footpaths connecting to and from the main track. Do not expect a wild off-trail experience. Paths are mainly rough concrete, with steps. Expect leaf litter, some soil or mud, the occasional branch or root system. Paths are lined with rope fences, to keep you on track and out of the delicate forest ecosystem.
Whilst highly manicured, these pathways provide a more intimate forest experience and access to small valleys or ridge top walks with the occasional city vista. Path junctions are well signposted, and there are small huts for shelter throughout the forest. Some sections are steep but these do not extend for more than 50 to 300m. One of the steepest and longest sections is immediately at the base of the hill by the Hindhede visitor centre.
From an exercise / rucking viewpoint, walking up and down the main tarmac track can get you out of breath, but the going is easy. Most walkers are in running shoes. On the paths, stepping up and down dozens, 100s, of steps can certainly work out the calf muscles - more so than on the tarmac track. My recommendation is to use lightweight boots, with ankle support. Read more on rucking gear here.
If it is your first time on the hill, you might want to start with a lighter pack than you normally ruck with. Enjoy the hike, see how you feel the next day and next time adjust your pack weight.
And while this might be a ruck, with all the mental health benefits of the exercise, don't miss the opportunity to remove the pack and enjoy nature itself. Pause your sports watch and do a couple of minutes breathing exercises, forest bathing. Simply taking it all in - the sounds of nature, the magnificence of the trees - can be a wonderful mental reset.
That's me in the image above. With only an hour to enjoy we did an out and back: up and down the twin peaks with a short side trip off the main track. Note the shaded concrete (not soil) pathway and steps, typical going in the reserve. Not shown, the 29 celsius temperature and sweat soaked shirt! Learn more about hydration here.
Moving Beyond the Reserve
The Bukit Timah Hill Reserve also links easily to other parks and parts of the island.
Easterly, by footpath to the neighbouring Rifle Range Nature Park (with visitor centre, WCs and drinking water) and onwards to the MacRitchie Nature Reserve.
To the North-East it connects via the Catchment Path, water pipelines and Belukar trail to Chestnut Nature Park.
Along the Southern and Western reserve boundary runs the Rail Corridor.
For most people, improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your interest is healthspan and longevity, to beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Alastair
Join me (for a ruck!), or scroll down to contact us and learn more about Bukit Timah Hill Reserve and our services:
Achieve your Exercise and Health Goals
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & vitality.
Take the first step. Contact us to arrange an introductory call (its free of charge), to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Related Studies and Resources
Grassini S. A Systematic Review and Meta-Analysis of Nature Walk as an Intervention for Anxiety and Depression. J Clin Med. 2022 Mar 21;11(6):1731. doi: 10.3390/jcm11061731. PMID: 35330055; PMCID: PMC8953618.
Oeschger R, Roos L, Wyss T, Buller MJ, Veenstra BJ, Gilgen-Ammann R. Influence of Soldiers' Cardiorespiratory Fitness on Physiological Responses and Dropouts During a Loaded Long-distance March. Mil Med. 2022 Jan 7;188(7-8):e1903–9. doi: 10.1093/milmed/usab540. Epub ahead of print. PMID: 35015894; PMCID: PMC10363014.
Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health. 2017 Jul 28;14(8):851. doi: 10.3390/ijerph14080851. PMID: 28788101; PMCID: PMC5580555.
Hunt AP, Billing DC, Patterson MJ, Caldwell JN. Heat strain during military training activities: The dilemma of balancing force protection and operational capability. Temperature (Austin). 2016 Feb 26;3(2):307-317. doi: 10.1080/23328940.2016.1156801. PMID: 27857960; PMCID: PMC4965006.
Comments