Approximately 850 million people worldwide are struggling with kidney disease, but one man in Chengdu, China believes he has found the answer—go out for a Citywalk.
Kui Gao’s first panic attack came from out of nowhere. As a young man, he’d been struggling with uremia and had even lost hope in life.
The initial diagnosis was a shock, and the reality of living with a chronic illness soon set in, bringing with it a wave of anxiety and depression.
During a university physical education class, he suddenly fainted and was taken to the hospital, where he was diagnosed with uremia. This diagnosis suddenly cast a shadow over his youthful and vibrant life. “I felt like my whole world had come crashing down,” he says. “The future seemed so uncertain, and I was terrified.”
“At first, I was almost reluctant to leave my house and could only walk slowly on a treadmill at home,” Kui Gao says. “At that time, I felt very confined and bored, and my life seemed to be trapped in a small space.”
During the COVID-19 pandemic, strict lockdowns confined people to their homes, drastically limiting their movement and ability to engage with the outside world.
The four walls of his home, once a place of comfort, became a constant reminder of his limitations.
Uremia, a pathological condition in the late stages of kidney disease, makes the kidneys unable to filter waste effectively, and strenuous exercise is a no-go area for him.
The illness had taken a toll not just on his body, but on his spirit as well. He found himself withdrawing from social activities, his once vibrant life reduced to a series of cautious, measured steps on a treadmill.
Kui Gao was diagnosed with uremia in 2019 and fortunately he was successfully matched with his dad’s kidney.
However, after the operation, the epidemic followed, and simple rehabilitation training was forced to be carried out at home. “The pandemic made everything more difficult,” he says. “It felt like just when I had a glimmer of hope, it was snatched away again.”
However, everything began to change when Kui Gao went out to explore Citywalk. The initiative, designed to encourage outdoor activities and community engagement, became a lifeline for him.
Citywalk refers to the activity of strolling through urban areas, which can be done individually or as part of a group.
It’s more than just walking; it’s about exploring the city’s hidden gems, engaging with its culture, and connecting with the community.
Citywalk encourages participants to slow down, observe their surroundings, and appreciate the urban landscape, whether they are discovering new streets, parks, or historic landmarks. It’s an accessible form of exercise that doesn’t require special equipment, making it an ideal activity for people of all ages.
As the lockdowns eased and life began to return to normal, there was a strong desire among the public to get outside and reconnect with their surroundings. In Chengdu, the Citywalk initiative became a popular way for residents to rediscover their city, providing a much-needed outlet for physical and social activity after months of confinement.
“When I swipe on my phone that I’ve never been to a park, some particular street, I wonder why I can’t go outside,” he says. “Instead, when I actually get out of my house and walk around the city, I feel that walking is no longer a monotonous form of exercise for me, but a kind of exploration and enjoyment.”
As a native of Chengdu, Kui Gao felt a sense of shame for not having visited many of the city’s famous landmarks before his illness. However, his diagnosis gave him the opportunity to explore the city in a way he never had before.
“I used to spend so much time on my phone, scrolling through social media,” he says. “But now, walking through the city has become a way for me to truly connect with my surroundings.”
Unlike Kui Gao, who discovered Citywalk as a personal lifeline during his recovery, Estella Lin has been an avid enthusiast and advocate of the movement since it first began gaining popularity in Chengdu.
Estella Lin, a media professional with a deep love for Citywalk and biking, has been an active participant in Chengdu’s Citywalk movement since it began gaining traction.
“Citywalk is more than just a trend; it’s a powerful tool for improving public health,” Estella says. Having grown up in Chengdu, she quickly recognized the potential of Citywalk to make urban living healthier and more engaging. “The simple act of walking through the city encourages people to move more, and that has a huge impact on their physical and mental well-being.”
As someone passionate about public health, Estella is keenly aware of the benefits that Citywalk brings to the community. “We’ve seen a noticeable increase in physical activity levels among participants,” she explains. “Citywalk offers an accessible way for people of all ages and fitness levels to get moving. It’s not about intense exercise, but about making movement a natural part of daily life.”
For Estella, promoting Citywalk is about encouraging healthier habits across the city. She often organizes group walks and advocates for the health benefits of regular walking in her social circles and community events.
Estella’s involvement in Citywalk has also led her to explore its mental health benefits. “Walking in the open air, especially in a city as vibrant as Chengdu, does wonders for reducing stress and anxiety,” she says. “People often underestimate how much their mental health can improve just by being active and spending time in their environment. Citywalk gives people a reason to get outside, clear their minds, and connect with the world around them.”
“I want to see more people, especially those who might not typically engage in physical activities, take part in Citywalk,” Estella says. “It’s important to reach out to communities who may feel isolated or who face barriers to traditional forms of exercise. Citywalk is perfect because it’s simple, free, and can be done anywhere.”
For Estella, Citywalk represents a holistic approach to health—one that addresses both the body and the mind. “Citywalk is helping to make Chengdu a healthier city, one step at a time,” she says. “It’s not just about getting from point A to point B; it’s about the journey, the connection to your surroundings, and the positive impact it has on your overall well-being.”
After the epidemic, following his doctor’s advice, Kui Gao began incorporating simple outdoor rehabilitation activities into his routine. During the two years, he left his footprints all over the city. Starting with short walks around his neighborhood, he gradually ventured further as his strength improved.
“At first, I just walked around the streets near my home,” he says.
“I started to notice things I’d never paid attention to before—small gardens, local parks, and the friendly faces of neighbors.”
Living next to Chengdu’s famous Wangjiang Park offered Kui Gao a beautiful and serene place to begin his outdoor walk. The park, known for its lush bamboo groves and historic pavilions, quickly became one of his favorite places to walk and reflect.
On one of his walks through Wangjiang Park, Kui Gao noticed an elderly man gracefully moving through a series of Tai Chi postures. He watched from a distance, captivated by the fluidity and tranquility of the movements.
“One day, the elderly man noticed my interest and approached me with a warm smile, inviting me to join in the practice,” he says. “I was initially hesitant but decided to give it a try.”
The elderly man introduced himself as Mr. Chen and shared that he had been practicing Tai Chi for over 30 years. “Mr. Chen told me that Tai Chi is not just a physical exercise; it’s a way to cultivate inner peace and balance,” Kui Gao says. “He said it has helped him stay healthy and calm throughout his life.”
Under Mr. Chen’s guidance, he began learning the basics of Tai Chi. The gentle movements and deep breathing exercises provided a new dimension to his rehabilitation.
“Practicing Tai Chi has not only improved my physical balance and flexibility but also brought a sense of calm and mental clarity,” he says. “It’s like a moving meditation.”
Mr. Chen’s wisdom and kindness left a lasting impression on Kui Gao. “He taught me that even in the face of illness, we can find strength and serenity through mindful practices,” Kui says. “His words and actions have been a source of inspiration for me.”
The two friends began to spend more time together outside of their Tai Chi sessions. Mr. Chen, who enjoyed interacting with younger people, often invited Kui Gao to join him on city walks. “He loves hearing new perspectives and believes that engaging with younger generations keeps him feeling young,” Kui Gao says.
Their walks through Chengdu city were filled with lively conversations and mutual learning. Mr. Chen shared stories of the city’s history and his own experiences, while Kui Gao introduced Mr. Chen to new technology and modern trends.
“Walking through the city with Mr. Chen is always a learning experience,” Kui Gao says. “He has so much wisdom to share, and I enjoy seeing the city through his eyes.”
On one particular walk, they explored the bustling Kuanzhai Alley, known for its narrow lanes and traditional architecture. “Mr. Chen showed me hidden courtyards and old tea houses that I had never noticed before,” Kui Gao says. “It’s amazing how much history and culture you can discover in this city.”
On another occasion, they stumbled upon a lively street market. “We were greeted by the vibrant sights and sounds of vendors selling everything from fresh produce to handmade crafts,” Kui says. “Mr. Chen introduced me to a dumpling vendor he knew, and I quickly discovered why he was so popular. The dumplings were the best I had ever tasted.”
Their explorations extended to various parts of the city, from serene parks to bustling streets, each walk revealing new aspects of Chengdu city. “We never run out of places to explore,” Kui says. “Every walk with Mr. Chen feels like an adventure.”
As weeks turned into months, Kui began to notice subtle changes in his physical health as they continued their walks. The consistent exercise, combined with the benefits of Tai Chi, started to make a significant difference. He felt his stamina improving and found himself able to walk longer distances without feeling exhausted.
“I can now walk longer distances without needing frequent breaks,” he proudly says. “My legs feel stronger, and I don’t get tired as easily.”
One of the most noticeable changes for Kui was his increased endurance. The once daunting task of walking even a short distance now felt manageable and even enjoyable.
“Initially, I could barely walk a few blocks without feeling exhausted,” Kui says. “But now, I can explore the city for hours, discovering new places and enjoying the journey.”
His doctor also noted significant improvements in his health markers during his regular check-ups.
“My blood pressure and heart rate have stabilized, and my kidney function tests show promising signs,” he says. “It’s clear that regularly walking around the city has had a positive impact on my overall health.”
In addition to the physical benefits, Kui Gao experienced profound improvements in his mental clarity and emotional stability. The combination of Citywalk, social interaction, and exposure to nature helped alleviate the depression and anxiety that had plagued him since his diagnosis.
“Walking has become my therapy,” he says. “It’s amazing how much a simple activity like this can change your perspective and improve your quality of life.”
The routine of walking provided a sense of structure and purpose to his days. “Knowing that I had a daily goal to achieve, whether it was exploring a new part of the city or simply meeting Mr. Chen for a walk, gave me something to look forward to,” he says. This routine not only kept him physically active but also mentally engaged and emotionally balanced.
Kui Gao’s personal experience aligns with a growing body of research that highlights the numerous health benefits of walking. According to a study published in the European Journal of Preventive Cardiology, walking at least 3,967 steps daily can significantly reduce the risk of all-cause mortality. The study also found that walking 2,337 steps a day can lower the risk of cardiovascular disease mortality.
Dr. Da Zhu, a cardiologist at Chengdu General Hospital, says, “The more steps you take, the greater the health benefits. This applies to both men and women, regardless of age or geographic location. In fact, walking up to 20,000 steps a day can continue to offer increasing health benefits.”
The study involving 226,889 participants worldwide, through 17 different analyses, confirmed that the health benefits of walking increase with the number of steps taken.
Dr. Da Zhu says, “For every additional 1,000 steps walked daily, the risk of death from any cause decreases by 15%, and the risk of death from cardiovascular diseases decreases by 7%. This underscores the importance of incorporating walking into our daily routines.”
While walking is beneficial for health, Dr. Zhang Ming, a physical therapist, advises that the intensity and duration of exercise should be tailored to each individual’s condition. “Everyone’s capacity for exercise varies, especially for those recovering from chronic illnesses like uremia. It’s crucial to start gradually and increase the activity level based on one’s physical capabilities,” she says. Dr. Zhang often emphasizes the importance of listening to one’s body and not pushing too hard too soon. “It’s about finding a balance that works for you and allows your body to heal and strengthen over time.”
The COVID-19 pandemic has heightened awareness about health and well-being, leading to a renewed emphasis on activities like walking. The World Health Organization has long advocated for walking as the best form of exercise.
In 1992, the WHO declared, “Walking is the world’s best exercise.”
Through his journey, Kui Gao has gained a new perspective on health and well-being.
“Facing a chronic illness has taught me the importance of resilience and the power of small, consistent actions,” he says. “Walking around this city has become a symbol of my journey towards recovery and a reminder that even the simplest activities can have profound impacts on our lives,” Kui says. “Each step I take is a step towards better health and a brighter outlook on life. It has taught me patience, persistence, and the value of taking things one step at a time.”
Looking to the future, Kui plans to continue his walking routine and hopes to explore more of Chengdu’s scenic routes. He dreams of walking through the picturesque landscapes of Chengdu’s surrounding areas, taking in the natural beauty and tranquility they offer. “There’s still so much to see and experience,” he says. “I want to keep discovering new places and meeting new people.” He also aims to document his experiences and share tips on how to incorporate city walking into daily life for better health. “I believe that sharing my journey can inspire others to start their own.”