The Power of Movement

At Walk Alton, we’re always championing the benefits of walking and physical activity, so we were particularly pleased to read Cardiac Rehab’s insights into why “Exercise is Medicine.” The evidence is compelling: movement is one of the most powerful tools we have for preventing and treating disease.

As the Chief Medical Officer stated in 2009, the benefits of regular physical activity “easily surpass the effectiveness of any drugs or other medical treatment.” Dr. J.D. Metzl reaffirmed this in 2023, calling exercise “one of the safest and most effective forms of preventive health.”

So why isn’t exercise more widely prescribed? And how can we encourage more people – particularly those at risk of non-communicable diseases (NCDs) like heart disease and diabetes – to move more?

Who needs exercise the most?

In short, almost everyone! But the biggest beneficiaries include:

• The inactive: Those living sedentary lives are at the highest risk for poor health outcomes.

• The unfit: Walking speed and endurance are simple indicators of fitness, and the Rockport Walk Test can help measure improvements.

• Those at risk of NCDs: Conditions like hypertension, heart disease, and stroke are strongly linked to inactivity.

• Older adults: Physical activity declines significantly post-retirement – just when it’s most needed to maintain mobility and health.

Walking, in particular, is an accessible and effective way to improve fitness at any age. In Alton, we’re fortunate to have a wealth of beautiful walking routes, making it easy to take advantage of the “medicine” of movement.

Prescribing exercise

Cardiac Rehab notes that, while doctors often suggest exercise, they rarely prescribe it in the way they would medication. The reality is that any increase in movement is beneficial, but for the best results, an “exercise prescription” should follow five key principles:

1. Type – Choose activities you enjoy, whether it’s walking, swimming, cycling, or weight training.

2. Duration – Aim for at least 150 minutes per week of moderate to vigorous activity.

3. Frequency – Regular activity is key; daily movement is best.

4. Intensity – A brisk walk that raises your heart rate is more effective than a slow stroll.

5. Volume – More is better, but consistency matters most.

Alton’s “Active Alton” directory lists a variety of local fitness opportunities, from walking groups to sports clubs.

Walking: A prescription for health

At Walk Alton, we believe in making exercise simple and enjoyable. Walking is one of the easiest ways to meet fitness recommendations, and it’s a great way to socialise, explore nature, and boost mental well-being.

So, consider this your prescription: get outside, take a walk, and enjoy the incredible benefits that movement can bring. After all, as Plato wisely noted over two thousand years ago, “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”

Let’s make movement our medicine! Join a walk, explore a new route, and take a step toward better health today.