Ruch - cudowne lekarstwo

by Peter Walker

Po znakomicie przyjętej książce Jak rowery mogą uratować świat Peter Walker zajął się tematem ruchu (aktywności) w mieście. Czym jest tytułowe „cudowne lekarstwo”, przynoszące tak ogromne korzyści zdrowotne, że gdyby zostało przekształcone w lek, byłoby najcenniejszym lekiem na świecie? Odpowiedzią jest ruch, a dobrą wiadomością jest to, że jest on bezpłatny, łatwy i dostępny dla każdego.

Codzienny wysiłek był przez tysiąclecia nieodłączną częścią naszego życia, ale w ciągu zaledwie kilku dekad został praktycznie z niego wyeliminowany. Ta książka jest kroniką tej bardzo współczesnej i w dużej mierze niezbadanej katastrofy oraz historią ludzi próbujących ją odwrócić. Poprzez wywiady z ekspertami z różnych dziedzin – lekarzami, naukowcami, architektami i politykami – Peter Walker bada, jak wprowadzić więcej ruchu do współczesnego świata i, co najważniejsze, do życia każdego z nas.

Genres: Nonfiction, Health, Science, Urbanism, Medical, Audiobook, Cycling

296 pages, Paperback

Published November 30, 2023

About the author

There is more than one author by this name in the Goodreads data base.

Reviews

[Peter · Rating 5 out of 5]

The title of this book is a reference to physical activity, something most people don't get enough of, but which has so many immediate and life-altering health improvements that doctors say if you could put it in a pill it would be a miracle drug. The Miracle Pill is a surprisingly accessible read, interesting and often gently humorous, but it may have altered my view of the world more than almost any other book. I usually think of activity as exercise, but activity isn't limited to exercise. In fact, if we had designed our buildings and neighborhoods and cities around active lifestyle, you wouldn't need exercise, it would be built into your daily life. For most people, modern life has eliminated all the ways we used to get around and do things, and the result is an obesity epidemic, increasingly younger people developing Type II diabetes, and poor quality of life for our final years. But it is literally never too late to get moving, and the book remains upbeat and positive. I definitely recommend it, and if you can listen to the audio book while you walk around your neighborhood, even better.

[Nelly · Rating 3 out of 5]

As someone who does not like exercising and has for years just aimed to be as active as I can be rather than going to the gym, I enjoyed this book so much.
I like that he advocates for an active lifestyle rather than just carving out an hour a day in which you work out and then spend the rest of the 23 hours inactive.

Before I even read this, I'd had conversations with 2 people about how we hate how unwalkable our city is. Places are so far apart that you can only get there by car and so we opted that we'd be walking part of the way when going somewhere and then catch a cab/bus just so we can be active and if a place is walkable, then definitely just walk there.

Reading this just reinforced my resolution to make walking a part of my commute rather than just a hailing a cab or catching a bus. It's definitely a book that can change your life if you let it.

[Katarina Ambrozaiova · Rating 5 out of 5]

Who and how much they move is not (just) a personal choice but a consequence of governmental decisions. The environment we live in determines the opportunities and norms when it comes to daily physical movement. These opportunities for daily movement have been drastically reduced with the introduction of cars, and the ensuing infrastructure change that favours cars as the ultimate form of transport.

However bleak the situation might seem, the author shows that countries can do better! I enjoyed the examples of the Netherlands and Denmark which developed infrastructure to allow people to move easily by bike or by foot.

I also really enjoyed the discussion on how certain decisions on supporting movement benefit groups unequally. For example, the way current playgrounds/urban recreational areas are set up motivates boys to move but not girls. Designing the layout in slightly different ways provides more opportunities for girls to participate, for example building playing fields in which more groups can play at the same time (so that the one dominant group does not take over), including open entrances, asking girls what sports they prefer to play (in Vienna it seems to be volleyball and slack lines) … all these simple decisions make a noticeable difference in the movement of girls.

This book also touches upon the discussion of the nanny state. It could be summed up by saying that whether we want to or not governmental decisions will have an impact on our life. So why not let it have a positive impact? For people to move more, they first need the ability to do so and preferably movement as the healthiest choice is the easiest choice to make or at least equally easy as the other ones. That way the government is not forcing people but merely allowing movement to be possible and easy to do.

Why does this matter?

If a pill could do for our health what movement can, it would surely be called the miracle pill.
The benefits of movement are countless and the author makes a strong case by relying on scientific research. Very interesting and important but that was a part of the book that I felt was repetitive. But overall what an amazing and important book!!!!!

[Sara · Rating 4 out of 5]

'Those who complain about the nanny state, tend to to be those who had one as a child'.

Enjoyable read with some sobering statistics on the impact of inactivity. As someone who runs and walks, for both pleasure and exercise, it was the sections on more general inactivity during the day (I want one of the wee trackers!) - for 'office' workers and school children, and the sitting on the sofa in the evening that were an eye opener.

Not sure it has many answers for those who are physically unable to walk, cycle etc, but maybe that's another book.

[Jan · Rating 5 out of 5]

The Miracle Pill is movement and this book shows, through a great number of studies, how progress has discouraged us from moving. Even if you think you are an active person you may realise that there are plenty of opportunities for more activity in your life and you will be all the better for it.

[Orla · Rating 5 out of 5]

“A love letter to movement” as the author so aptly puts it. Walker, delves gently into the research, policy and planning that are encouraging or keeping us from staying active. A good antidote to the regular January “New year, new you” grifts that abound at this time of year. He talks about healthy activity at every size and age and ability.

My only gripe is the “we can’t afford” references to the health costs being incurred by inactivity. We have to be careful of stepping over into scapegoated those who have fallen victim to poor planning and policy, as being the cause the potential demise of the NHS (or other socialised medical systems around the world).

So get up, stand up… and move your beautiful body!

[Beth · Rating 4 out of 5]

Eye opening and interesting. I liked that the author doesn't place blame for inactivity on the individual, but discusses the need for public health initiatives and making cities easier to negotiate on foot or bike. Mostly it made me want to leave the UK which is absolutely terrible at anything public health related and go live in Finland 🤣

[Alicja Jarochowska · Rating 3 out of 5]

trochę nie do końca to, czego oczekiwałam. myslalam, że będzie więcej o walkable cities, urbanistyce i planowaniu przestrzennym, a jest bardziej o badaniach nt. wpływu aktywności fizycznej na zdrowie. to też jest ciekawe i fajnie jest się przyjrzeć i dogłębnie zrozumieć dlaczego tak naprawdę ruch jest zdrowy, ale po czasie trochę zaczęłam się nudzić

[Isa (Pages Full of Stars) · Rating 4 out of 5]

Very motivating and thought-provoking read. It's not the easiests book to read, as it contains a lot of data and statistics, but I actually appreciates it, as I learned a lot. It's really encouraging us to think about our lives and health, and what we do for it.

[Naomi · Rating 4 out of 5]

A really fascinating read about activity levels and their impact on our health. The discussion around daily activity, not planned exercise was really interesting. And the statistics sobering, especially as someone who sits at a desk looking at a laptop for 8 hours a day but is otherwise reasonably active. Thank goodness I'm a fidget!

I enjoyed learning about Finland and Slovenia and I'm curious to see how the SG policy of 20minute neighbourhoods and increased funding for active travel will alter Scottish disease and illness figures in the future - we can but hope these policies make a difference!

[Kasia · Rating 4 out of 5]

3.5 za długa

[Mark Cosgrave · Rating 4 out of 5]

Not going to change your life but it will give you an extra excuse to not take the most efficient least energy path and take a few extra minutes to add some more walks to your day. Every bit helps

[Jack Fifield · Rating 5 out of 5]

Everybody should read this book. Walker eloquently and accessibly details how the very real perils of inactivity and sedentary lifestyles pervade in modern lifestyles, and explains how we can get out of this dangerous - and deadly - cycle.

[Mark · Rating 5 out of 5]

Despite the somewhat misleading title (it's NOT about pharmaceuticals), I found this work engaging if occasionally repetitive. The message, however, is worth repeating - move or die.

It really is amazing that doing so little can provide such positive results. Walker does his best to represent current (2020) thinking that, in some cases, refutes or at least dials back some of the previous thinking regarding exercise.

That boils down to this - for health and longevity it is important that we move our bodies by walking, bicycling, jogging, running, etc. That movement doesn't have to be strenuous, it just has to raise our heart rate a little. And, it doesn't have to be hours long sessions at the gym; just getting up once an hour to walk a bit is helpful.

If we can find a way to add movement to our routines it will be easier to develop and maintain the habit of moving. To do that most effectively means finding a movement we enjoy. Taking a walk after a meal if great! Riding a bicycle to work or the store is excellent! Using the stairs instead of the elevator is highly recommended! Easy.

How to affect our culturally and technologically abetted lack of movement is a far larger question. In the end, it will take a combination of state-led efforts combined with individual action. We, in the US, can't afford to wait for the government at any level to take action. Until there is action at that level it's up to us individually to commit to moving our bodies through space-time using our muscles and not some kind of motorized machine.

So . . . get up! Go for a walk! Ride your bike! You'll feel better for it.

[Justyna · Rating 2 out of 5]

1,6. A poza tym to belkot. Z najgorszych elementow wymienie te kilka:

- niekonczace sie wspominanie o covidzie, lockdownie, pandemii /dopisz synonim. Co najmniej 20x i ksiazka sie mocno zestarzala
- fabularyzowanie tresci popularnonaukowych
- masturbacje Wielka Brytania (serio? Nie ma innych krajow? Choc nie, cos tam pod koniec majaczy Finlandia, Slowenia… ale ledwo)
- ciagle powtarzanie faktow i odnosniki do tych samych tresci co w ksiazce o rowerach (a ta byla swietna)
- autor sam nie wie o czym pisze: o rowerach? O chodzeniu po schodach? O diecie? Ksiazka, ktora miala byc o ruchu, stala sie ksiazka o rowerach i wszystkim, co ewentualnie jest ruchem bez roweru (ale to i tak nie dziala tak super jak stary dobry rower i to w drodze do pracy!)
- widac ograniczone horyzonty autora. Dzis ludzie rzadko dojezdzaja do pracy (patrz: praca zdalna?) i wykonujaca prace fizyczna. Autor ja poleca (za pieniadze, jak np.listonosz), ale komu to sie oplaca?
- mnostwo statystyk (o UK), malo pomyslow, prawdziwych pomyslow! Myslalam, ze znajde tu rozwiazania jak byc aktywna siedzac, jak wprowadzic wiecej ruchu (poza oczywistosami typu spacery, silownia, rower), a tu klops.
- podtytul Dlaczego warto chodzic po miescie - nie wiem do czego to przypiac. Nie dowiedzialam sie. Tutaj powinny sie znalezc alternatywne spojrzenia, turystyka, odkrywanie, moze zycie spoleczne polaczone z ruchem. A jest bida: warto, bo to zdrowe? Meh.

Plus za to, ze autor sprobowal poruszyc wazny spolecznie temat, czyli tego dokad zmierzamy jako unieruchomione spoleczenstwo oraz za zart o Mojzeszu, ktory zszedl z dwiema tablicami i waga lazienkowa. Ubawilo mnie to niezle.

[Hobart · Rating 3 out of 5]

This originally appeared at The Irresponsible Reader as part of a quick take catch-up post so I can catch up on my "To Write About" stack—emphasizing pithiness, not thoroughness..
---
So, basically, here's the thing the book is pushing: moving more improves our health. Little things like walking and riding bikes—and sitting less—will do wonders to help our health in ways we can't imagine. Essentially, he argues that if we could take an expensive pill that would have the same impact, we all would. So why not do the free, natural thing?

Walker addresses several different ways that sedentary life can have an adverse impact on health and the ways that movement (walking, cycling, etc.) can reverse that. He talks about the small changes (that hopefully lead to larger changes) that can make dramatic improvements. Walker experiments on himself to illustrate some points, which is always fun.

It gets a little old and repetitive from time to time. But it's good to review this stuff and a quick and entertaining listen. Give it a shot.

[Dan Bourne · Rating 4 out of 5]

A great book to finish the year on! Peter Walker does an excellent job at highlighting just how important it is to get up and get active…it really is the miracle pill that everyone has access to but often doesn’t take advantage of.

I found myself itching to exercise as I read through the book, which can only be a good thing! I’ve cycled, jogged and even completed press-ups and star jumps after some of the chapters!

Peter explains how there’s many different forces causing us to want to be active or inactive; that importantly it’s not all just a simple personal choice. Often the environment we live in has a huge effect on how we live. He talks about the need for governments to step up and take a more leading role in nudging people to be more active. I completely agree with. Whilst people should be able to choose, the healthiest choice should be the easiest choice.

Peter also encourages all of us to seek out opportunities to be more active in our daily lives, seeing it as building up health dividends for later in life. My wife always says we need to make time for exercise now or make time for ill health when we’re older. This is so true and a key message in this book!

An great book for everyone to read!

[Claire · Rating 4 out of 5]

This is a good introduction to the importance of physical activity and movement in daily life. We all know that exercise is something we should be doing, but Walker’s book sharpens the mind on why it’s vital and lays out the cumulative impacts from leading a sedentary lifestyle.

The big downside for me was that the read doesn’t really look at physical activity from an intersectional perspective. He only briefly touches on the physical and emotional barriers women face when engaging in exercise, says very little about class and physical activity, and I think disability is mentioned fleetingly only once or twice.

As a top level primer to get you thinking about everyday movement this is a great starter for ten, though.

[Colby Moorberg · Rating 5 out of 5]

This book was excellent. Perviously I greatly enjoyed Walker's book, 'How Cycling Can Save the World'. 'The Miracle Pill' took a similar track, but different overall message - one focused more on promoting activity whenever and however possible rather than just active commutes by bicycle. However, as a bicycle commuter I enjoyed the encouragement from this book to stick to it and keep commuting and running errands by bicycle. Now I just need to sit less and walk more during the workday. I also appreciate the insights on activity and kids, which as a parent strikes a chord with me.

[Jonathan · Rating 5 out of 5]

Peter Walker’s The Miracle Pill is well worth reading if you want an accessible overview of how a bit more movement can add years to your life. Try to walk 150 minutes a week (cycling is even better) and don’t sit at your desk for more than 30 mins at a time. I started walking 30 minutes first thing in the morning as I couldn’t find time to listen to audiobooks now my commute has gone. I’ll swap that for a cycle a few times a week. Plus I need to use the standing desk every day. It’s easy to get lazy.

[Ramis · Rating 5 out of 5]

This books is highly relatable specially during Covid times where we were forced to remain indoors and lockdowns were very much rampant , author has tried to associate sedentary life to serious diseases like cardiovascular and diabetes. If we really want to spend the desired life then we need to think over our life style and enforce some major changes, in a nutshell just keep your body in a movement position (WALK).

[Luis Mirabal · Rating 5 out of 5]

I highly recommend it. It's such an eye-opener. I knew I had a sedentary life, but this book highlighted the extent of it and the massive impact I could make on my health by tweaking my daily routine.
It gives lots of detail of the impact the lack of movement makes on our body that can be scary, but it's also encouraging to realise that it’s never too late to make a positive change.

[Hilary May · Rating 5 out of 5]

Everyone should read this book, but how to persuade those who can change our towns, cities and countryside to read it? Daily activity is such a win win and it so frustrating that my 7 mile commute - easily achievable on a bike - is viewed as crazily dangerous by most (& feels it at times) I will be giving/recommending this book to as many people as possible.

[Diane Patterson · Rating 4 out of 5]

Fun little book about all the benefits of moving and why modern life works so hard against it. Written at the beginning of Covid, unfortunately too optimistic that governments might make permanent changes. Explains why every government wants to end healthcare — the coming bills are going to swamp us.

[archi_book · Rating 3 out of 5]

Bardzo motywująca, ALE jednocześnie zbyt skoncentrowana na statystykach dotyczących wyłącznie UK. Moim zdaniem pominięty został też temat miast (np. koncepcji miasta 15-minutowego) - poza fragmentem rozmowy z Janem Gehlem, praktycznie nie ma w tej książce mowy o urbanistyce, a w mojej bańce tak promowana jest ta pozycja (co zresztą sugeruje polski podtytuł).

[Dushan Hanuska · Rating 4 out of 5]

Lots of interesting statistics and research. This book was also partially written when COVID-19 pandemic started and covers some of the setbacks of the lockdowns on our mobility and consequently on our health.

[Amanda Harrison · Rating 4 out of 5]

Quite readable nonfiction

[Joe · Rating 5 out of 5]

Brilliant.

EVERY politician should read this book.

"Normal" people should read it too, and get moving.

[Patrick Hanlon · Rating 4 out of 5]

Interesting, valuable and very fluid as Walker (no pun intended) tries to encapsulate the impact of COVID current public health policy and has loosened the inertia about policy as well.

[Faith · Rating 5 out of 5]

I loved the emphasis in this book on the importance of everyday activity. Made me feel super smug about taking up cycling.