Risk Reduction

There is now very strong evidence that what the experts call “exercise of moderate intensity” for at least 30 minutes a day, at least five days a week will reduce your risk of high blood pressure, atherosclerosis (furring up of the arteries) and Type 2 diabetes and therefore your risk of stroke, heart disease and dementia.

 

Brisk walking, namely walking briskly enough to feel a change in your pulse rate or rate of breathing, is exercise of moderate intensity. (High-intensity exercise means you cannot carry on a conversation because you are panting so hard but with moderate intensity, you can carry on chatting and discussing.)

 

So how much exercise do you need to take to reduce your risk of these diseases? Well, there is a surprising level of agreement worldwide that 30 minutes a day at least five days a week is what is effective with more than that even more effective. The 30 minutes does not need to be done in one session and it can be done in shorter periods as long as they add up to at least 30 minutes and as long as you are walking briskly.

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Dr Gray’s Walking Cure will help you plan your walking programme so that you will reduce the risk of the common health problems that lead not just to an early death but to disability, dependence on others and needing social care.

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