DR GRAY’S WALKING CURE

Here are the contents of the first edition of the book which you can order at www.offoxpress.com 

CHAPTER 1  The Walking Cure is of vital importance

Extra steps, necessary steps, or Vital Steps?

Think small, act big

Become an Olympic millionaire!

The start of your journey

Height and weight - Body Mass Index

Resting Pulse Rate

Your health problems, if any

Walking - the elixir of life

                Getting started

CHAPTER 2  Building your Vital Steps Programme

Measuring how far you walk now

Choosing your target

Five bus-stops a day

Time as a target

Will I always need a pedometer?

Regular walking and brisk walking

Finding time for Vital Steps

Walking bonuses

Chapter 3  The benefits of walking more

Walking for weight control

Preventing the obesity epidemic

Measuring food by steps and seconds

Take the olive oil cure

Walking for fitness

What is fitness?

Strength

Suppleness

Stamina

Skill

Walking is necessary, but not sufficient

Feeling better

Walking treatments for chronic disease

Walking to prevent disability

High blood pressure

Angina

Heart failure

Diabetes

Arthritis

Intermittent claudication

Osteoporosis

Psychological problems

Walking risks

Heart disease

Foot problems

               Bears, Ticks and Dogs

Other road users

Falls

Pollution

       Evidence-based walking

              Keep up to date with the evidence online

CHAPTER 4  Varieties of walking

Talking walking

Phoning walking

Reading walking

Listening walking

Writing walking

Thinking walking

Fitness walking: walking briskly

Nordic walking

Race walking

Looking walking

Running and walking

Imaginary walking

CHAPTER 5  Persuading young people to walk

Increasing inactivity in children

What parents can do

What society can do

CHAPTER 6  Walk more, and change your lifestyle

       Your own five-minute gym

       Stop smoking

       Eat more Mediterranean food

CHAPTER 7  Walk more, and play a part in global cooling

       Save yourself, save the world, contribute to global cooling

       Less fuel, less pollution, less carbon dioxide

       Love thy bus service as thy car

CHAPTER 8  The need for political action