Book Contents
CHAPTER 1: The benefits of walking are enormous
Extra steps, necessary steps, or vital steps?
Think small, act big
Brisk walking is key
But don’t forget counting the steps
Gentle walking is much better than sitting
The start of your journey
Your height, weight, and Body Mass index (BMI)
Your resting pulse rate
Your age
The Fitness Gap
Your medical conditions, if any, or many
Taking the first steps
CHAPTER 2: The risks of walking are tiny
Foot problems are the only internal problems
Bears, Ticks, Dogs and Cows
Risks from other road users
Falls
Use of a walking stick
Use of Nordic walking poles
Use of a wading stick Pollution
CHAPTER 3: Stopping sitting
The dangers of sitting
Different types of sitting
How much do you sit?
The benefits of standing
Light intensity exercise
Down with sitting, up with standing – at home
What everyone should do
Down with sitting, up with standing – at work
If you are not the boss
If you are the boss, take the lead
Take action every day
Take action every weekend
CHAPTER 4: Enticing young people to walk more
Childhood obesity is increasing
What parents can do
Start a campaign
CHAPTER 5: Planning and implementing your walking revolution
So what should I do? Count Steps, or Time?
Measure how far you walk now
Start walking more
Use bus-stops as your stopwatch
Finding time for brisk walking
Brisk walking for commuters
Brisk walking for home-workers
Brisk walking for office tasks
Finding the motivation for brisk walking
Keep a record of your walking
CHAPTER 6: Walking to stay healthy and live better for longer
Walking to improve fitness
The ‘Walking Plus’ Programme
Increasing strength
Increasing suppleness
Increasing stamina
Increasing skill
Walking to reduce the risk of serious disease
Reducing your blood pressure
Reducing your cholesterol
Walking to get younger
Walking to reduce your risk of dementia
Walking to feel better
CHAPTER 7: Walking for better weight control
Getting your energy balance right
Do your genes matter?
Measuring food by steps and seconds
Don’t just eat less, eat differently
The weight loss drugs and walking programme
CHAPTER 8: Walking therapy
Preventing the combination of disease and loss of fitness
How walking exerts its therapeutic effect
CHAPTER 9: Walking prescriptions for common conditions
The origin of activity therapy
Digital support for activity prescribing
Walking therapy for people with COPD
(Chronic Obstructive Pulmonary Disease) and asthma
Walking therapy for people with heart disease
Walking therapy for people with high blood pressure
Walking therapy for people with Type 1 diabetes
Walking therapy for people with Type 2 diabetes
Walking therapy for people with arthritis
Walking therapy for people with intermittent claudication
Walking therapy for people with osteoporosis
Walking therapy for people with neurological disease: stroke, multiple sclerosis, and Parkinson’s disease
Walking therapy for people with cancer
Walking therapy for people who are depressed
and/or anxious
Walking therapy for people with severe mental
health problems
Walking for people affected by dementia
Walking for people who want to increase their ability
Social prescribing and the need for walking prescription
CHAPTER 10: Try different types of walking
Talking walking
Meeting walking
Green walking
Awe walking
Silly walking
Phoning walking
Reading walking
Learning walking
Thinking walking
Sporty walking
Mindful walking
‘Slow Ways’ walking
Imaginary walking
Virtual reality walking
Race walking
Dog walking
Wellbeing walking
Purposeful walking
CHAPTER 11: Generating political action for the walking revolution
The new environmental challenge
The Ramblers
Sustrans
Living Street
Take action to increase your wellbeing