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