Category: Community Groups

Pontsticill  and Llanblethian

Pontsticill  & Llanblethian

Pontsticill

After stating last month that we would be staying closer to home while the days are short, the last Saturday in November was so beautiful that we went to the Brecon Beacons. We started at Pontsticill reservoir. parking near the Brecon Mountain Railway. It was very cold with the first heavy frost of the year.

We climbed a good track between the Brecon Mountain Railway and Pontsticill reservoir. The steam railway station was shut at Pontsticill, but a Christmas tree was visible, and Father Christmas was walking along the platform; the railway features ‘Santa Rides’. We were lucky to spot the train coming up the line with its tell-tale smoke and lights.

At an outdoor centre there were several tents pitched in the valley. It made me shiver to think of camping out in this weather, but they were lucky as the centre had a café; we resisted the temptation to join them. Getting closer to the top, the firm track petered out at a woodland and the ground became very boggy in places. We could hear off-roaders revving their engines behind us as they ploughed through the soft soil. All too soon they were passing us, making a racket, sinking about 1ft into the ground, shooting earth everywhere and leaving the footpath badly damaged.

At lunchtime we sat amongst tall grasses. There was no wind and sunshine on our backs so although it was cold 4 layers of clothing, hat and gloves were sufficient to stay warm even when we sat for lunch. As we finished lunch some light clouds formed overhead, and we spotted shapes – a ‘butterfly’ and a ‘jellyfish’ were clear.

The views were amazing: to our left was the Pen y Fan range and to the right Sugar Loaf, Skirrid and Table Mountain. Looking behind us, we could see Pentwyn and Pontsticill reservoirs in the sunshine and ahead Talybont reservoir and Tor y Foel. At Talybont we could see the frost along the shoreline as we glanced down.

We carried on to a trig point surrounded by icy water. Even in the sun some puddles had ice thick enough to resist stabbing with walking poles. Frozen mosses and even brambles looked beautiful in the clear light as we started to descend.

The return walk along a road was very easy but we still spotted icicles. The sun was dropping quickly as we did the same and the light over the reservoirs was colder as we walked the last mile and glanced back at the craggy outline of Pen y Fan.

What a glorious day in the mountains; you cannot fail to feel glad to be alive and happy, if a little tired after such a day. [Map OL12 8.7miles 1000ft]

Llanblethian

A week later and another very deep frost welcomed us on Saturday morning, but this time there was mist and fog, so we walked from Llanblethian. We set off across fields towards St Hilary. Large holes littered the ground where livestock had grazed in the autumnal mud, but it was frozen solid, so we didn’t sink but walked carefully so as not to twist ankles.

Tackling a rickety stile, we were told they had been waiting 2 years for a kissing gate from the Vale, a sign of budget restrictions? As we joined a track, there was a surprise – tiny little lambs with their ewes. Ahh and Brrr!

At St Hilary the thatched Bush Inn was closed, so we couldn’t stop but continued towards St Mary Church/ Llanfair. A circular picnic table on the green next to the church had seating for eight, exactly our number so we settled there for lunch. Anyone walking past might think we were a bit crazy picnicking in December, but we needed the calories, and the chat was good.

We visited Old Beaupre Castle, climbing the stile into its grounds. It is a medieval manor house largely rebuilt in the 16th century, by Richard Bassett. The gatehouse is dated 1586 and a Renaissance porch added in 1600 is unique to Wales.

The Bassett family used Beaupre to display their wealth and influence. Considering that it is a ruin with no entrance fee there is a fair bit to explore, there is even a staircase. This led to 3 bedchambers, each with its own fireplace, en-suite toilet and four-poster bed. The Bassett family fortunes changed when they backed Charles I during the Civil war, lived beyond their means in London and had to sell Beaupre Castle in 1706. It is worth a visit.

As we left the castle the sun broke through the fog and mist and we could look up towards fog hanging over the valleys of South Wales, quite atmospheric. The Vale is normally muddy with lots of stiles and this walk was no exception but … all the footpaths remained frozen and our boots stayed relatively clean. [Map 151. 8.2 miles ]

 

Taking Responsibility For Your Own Health FOOD

WENVOE FORUM

Considering tomorrow today

Taking responsibility for your own health FOOD!

 “We are what we eat!” so they say. Alongside exercise, your choice of what you eat, drink, breathe or absorb in some other way into your body must surely be the easiest contribution you can make to improving your own health. So let’s take a look at day to day eating and drinking – DIET.

To many, the word diet equates with trying to lose weight and certainly being over weight or obese is not good for your health at this very moment. It is also a predictor of a huge range of potential future health problems, from complications with pregnancies to difficult menopause; sports injuries to later life fractures; asthma to Alzheimer’s. It is no surprise, that with an eye to the future, that public health policy has a large focus on reducing obesity, hoping to educate children, through the menu of school dinners, to choose, and enjoy, healthy food options naturally as they grow into adulthood. For those of us grown ups whose reaction to being told it would be a good idea to lose weight is likely to be “But, I can’t live without… chocolate, cheese, chips, my mid-morning croissant, a fried breakfast at the weekend, or a glass of wine.” and so on, it is likely to be harder. One could concentrate on the unpleasant symptoms of diseases and conditions that are more common amongst the overweight, however if you are the optimistic type it might be preferable to find some positive motivations.

In 2004 Glanni Pes and Michel Poulain published the paper from which the concept of Blue Zones developed. Their study in Nuora Province of Sardinia, was exploring an area where there was no gender gap in longevity. Unlike other countries and indeed other parts of Italy, as many men lived to the oldest of ages as women. The area had roughly twice as many centenarians as the Italian average. Not only were people living longer but they were living in active good health far longer than elsewhere. National Geographic journalist Dan Buettner coined the term Blue Zones and added 4 more areas to the list and studied different aspects of life in those zones. At a time when in most of the world the average age of the population is getting older, there is great interest in successful aging and the prize of both a long and a healthy life.

General recommendations for a healthy diet usually mention the Mediterranean diet with lots of vegetables and fruit, protein from fish and plants rather than meat, reduction of free sugar, low salt and with an emphasis on whole foods and reducing processed food. It is often said that your plate should be colourful and that by choosing foods with a variety of natural colours you will be ensuring a balanced diet.

There is a lot of information on the internet, advice on diet and, in particular, on specific foods to help manage particular health conditions, all of which can be very confusing. It can also be contradictory and misleading, so take care where you take your information from. Use well known sources NHS, UK, USA and European Charities, World Health Organisation, Universities, academic journals and databases. Look for confirmation from elsewhere, check references and if an academic paper is cited at least check that it is published and you will normally be able to read a summary, called an abstract, at the beginning to check it out. If it is very scientific and you can’t follow it be careful.

While looking for information on a healthy diet I came across a couple of interesting bits of related information:-

• People who grow their own, eat more fruit and veg than those who just buy them

• An average household in the UK wastes a shocking 68kg of fruit and veg in a year. People who grow their own waste only 3.1 kg.

So read The Village Gardener and get growing for your own health and that of the environment.

Further information:-

• There is Netflix docuseries on all aspects of the Blue Zones https://www.netflix.com/gb/title/ 81214929

• Information on the Blue Zone Diet in more detail https://www.bluezones.com/recipes/foodguidelines/

• World Health Organisation information on a healthy diet. https://www.who.int/news-room/ fact-sheets/detail/healthy-diet

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 Llangorse Mynydd

 Llangorse Mynydd

Llangorse Mynydd

It was 13 weeks since I had been out with the Wenvoe walkers, so it was with some trepidation that I joined them on a trip to Mynnydd Llangorse. As we set off at a cracking pace, I thought I will never keep this up but soon got into the swing of it. The route is basically a climb from the car park outside Cwmdu village hall (fee £1) up to the moors on the top of Mynydd Llangorse and then a descent.

It was ideal walking weather slightly cloudy but dry with rain clouds hanging on the hills. The land was lush with grass and there were some wonderful old trees. Harebells were spotted and then seemed to be everywhere alongside the footpath.

Ahead of us were some dilapidated buildings. Three very old tractors stood, as if on parade, in a field. At the farmhouse slates were missing from the roof and guttering was falling off; it looked as if one end of the house was probably weatherproof, and the rest deteriorating. The corrugated iron roof of the barn was rusty with more holes than rusty iron. But there were several cars and apparently someone does live there. Even a sign for the bridal path looked as if it had been there forever being completely covered in silvery lichen, apart from the blue outline of a horse and rider.

Continuing we spotted orange waxcap fungi on the steep slope above the farm. Now we were getting closer to the purply pink flowers of the heather strewn moors. The heather on Mynydd Llangorse was ‘going over’ but that on Pen Tir, our return route, was glorious. It was close to lunchtime when we reached the trig point and Llangorse lake had not come into view, but we sank into the springiness of the heather to eat. It was quite cold with some of us wishing we had gloves!

Dark clouds still clung to the hills around, and rain was visible in the distance, but at last there was Llangorse lake, looking quite murky, below us. A cairn marked the turning for the path over Pen Tir and we were soon surrounded by heather in full flower with its subtle scent.

The descent was gradual at first, and the last half an hour was steep which I found quite demanding. But what a lovely walk. Although dark clouds clung to the hills, we had got away with some sunshine and just a few drops of rain. After refreshments at Tretower castle, we drove home over the top and were lucky to see a kite and a wide rainbow.

Walk 7.2m 1350ft.

 

 

Crickhowell and  Llantwit Major

 Crickhowell

A good start to this walk; as we drove over the mountains (through Beaufort for the views) to Crickhowell car park, we saw cloud inversions and the valley mist starting to rise.

The walk route was undulating, we started with an uphill stretch along a road heading east out of Crickhowell. As we climbed, we enjoyed aerial views of the town and the surrounding countryside. It was not long before we were on footpaths and amongst trees. At one point we found an old favourite, a huge, sweet chestnut tree which we posed under, as we did the last time we passed this way. Nearby someone had altered a sign bordering a military camp: ‘Warning this is a literary camp. Beware of sudden loud noses.’

The hollow in an old oak was so large a man could have taken shelter inside it. At Llangenny we continued north following the beautiful Grwynne Fawr river, where we were soon enjoying ancient trees and the waterway. There was dappled shade and a lovely old bridge over the river. A pretty fungus, grey with white edges grew in a bed of moss.

Coming to a more open area, the hills around us were bathed in sunshine, the earlier mist having lifted but it was still hot and humid. As we walked along a road the hills behind were framed by the roadside hedge and we paused to take it all in.

Now buildings started to appear, and we were back in the outskirts of Crickhowell. Outside one house was a wooden carving of an animal with a large snout sporting binoculars and a rucksack. The Tourist information centre provided a second wooden sculpture (this time with a walking stick and rucksack) a cuppa and culture; there is a gallery upstairs with interesting artwork and reasonably priced cards. An excellent day’s walking in gorgeous countryside. Map OL13 Walk 7miles 1050ft.

 Llantwit Major travelling west along the coast

We parked at the sea front in Llantwit Major where there is a café and toilets and, if the surf is up, surfers. Walking past the lifeguard’s station we climbed the steep steps up to the coastal path travelling west. The path is well maintained but can be very muddy in wet weather. I enjoy a linear walk going as far as I am comfortable and then returning the same way. If you are feeling more adventurous you can take one of the paths heading inland to create a circular walk, but you will need a map to do this.

The last time I did this was a beautiful sunny morning with hardly any breeze so that the sea was very calm. We walked past Tresillian Bay (a stony beach to negotiate here) and were on the way to St Donat’s Bay when a rescue helicopter passed overhead. We were able to watch the helicopter lower itself close to the water’s surface and then lower a man to ‘rescue’ a dummy they had thrown out into the sea. From our vantage point on the cliffs everything looked tiny, and you wonder how they ever spot people in such a vast expanse of grey. Later we met some local children who were camping and taking part in outdoor activities at Atlantic College during their summer holidays.

St Donat’s Bay, Atlantic College, is a good place to stop on the sea wall for refreshment. It was here that we turned back to Llantwit Major. The coastal path and Heritage coast continues to Nash Point, then Monknash, Dunraven Bay and Ogmore. All of it splendid walking with brilliant views but even on bright days you may need warm clothes as the wind along the coast is usually quite strong

“The Labyrinth of the Spirits” by Carlos Ruiz Zafón

“The Labyrinth of the Spirits” by Carlos Ruiz Zafón

The first few pages of this 500 page novel giving the description of Regina Aeronautica’s bombardment of Barcelona during The Spanish Civil War and the subsequent escape of Alicia Gris, the heroine, was extremely evocative and the brutality of the Franco Fascist era from 1936 until his death in 1975 particularly well written.
The story is basically a detective novel where Alicia Gris acting as a police agent is commissioned to find Don Valls who has mysteriously disappeared.
The novel is gritty, gripping but at times very dark with several difficult passages of graphic details of gruesome tortures.
Despite the fluency of the narrative the writing occasionally becomes rather mundane and the momentum is lost but Zafón soon rectifies these passages by introducing an absorbing twist.
Apart from two dissenters the group found the tome fascinating and a real page turner with most of the group awarding marks of 9 and 10. The overall mark was 7.
Thank you must go to our hostess, Jill, who provided us with delicious cake

Wales’ 20-Mph Default Speed Limit

WENVOE FORUM

Considering tomorrow today

Wales’ 20-Mph Default Speed Limit

Forum Member Gareth Stone gives his view of the 20mph discussion.

Wales’ 20-mph default speed limit…

On 17/9/23, Welsh Government legislation reduced the default national speed limit from 30-mph to 20-mph. A week later, I drove to Northampton for our grandson’s 10th birthday. As we neared, we noticed 20-mph zones in the surrounding villages and the residential area where they live. England seemed ahead of Wales here.

When the 20-mph default limit in Wales was initially debated, it had wide political and institutional support. Within weeks, there’s been a record-breaking petition calling for its reversal. I couldn’t understand the reaction, so I decided to take a ‘fresh look’ at the various arguments and viewpoints.

Some truths…? –

In 1990, the Department of Transport set out guidelines for the introduction of 20-mph limits. Road safety publicity messages at the time included ‘Kill Your Speed, Not A Child’, identifying speed as crucial to reducing risk of injury in accidents.

From 1991-1999, 450 such 20-mph speed limits were introduced in the UK. By 2003, there had been a 56% decrease in accidents and a 90% decrease in fatal / serious injuries. The biggest reductions were in child / pedestrian injuries.

Road safety – reducing crashes, injuries and accidents – saving lives…

50% of road casualties in 2018, occurred on 30-mph roads. The World Health Organisation identified the most effective way to improve pedestrian safety was reducing vehicle speed. Figures and evidence here alone justify the move to 20-mph. Speed (and longer stopping distances) significantly increases the risk of injury in collisions.

ROSPA identifies a fatality risk of 1.5% when struck by a car at 20-mph rising to 8% at 30-mph. If your child runs into the road and a driver hits the brakes, a car travelling at 30-mph would be doing 24-mph when the car travelling at 20-mph had stopped. The safety argument is hard to contest, saving up to 100 lives in Wales over 10 years and preventing up to 20,000 injuries.

Improved health / well-being…

Vehicle speed is the main reason why people do not walk, cycle or allow their children to walk, cycle or scooter to school. Lower speeds encourage active modes of travel such as walking & cycling. It’s not only safer for children to walk to school, older people also feel able to travel more independently and safely. This reduces the number of cars on our roads; and in turn reduces congestion for those with no other choice.

Improved air quality and environment…

Driving at 20-mph does not mean extra pollution. Speed in residential areas is not continuous or steady. You are always braking, accelerating, pulling out at junctions, stopping at traffic lights, overtaking parked buses, delivery vans etc.

Factors contributing to pollution levels are driving style; acceleration; braking; vehicle condition; distance travelled and engine temperature. 20-mph should improve the smooth flow of traffic. Driving smoothly reduces particulate emissions. Particulate emissions especially smaller PM2.5 ones are linked with respiratory problems, diabetes, mental health conditions, depression and autism.

Costs and savings…

Welsh Government analysis puts the direct costs of the policy (changing road signs, markings and the marketing campaign) at c. £32.5m (spread over 2022-27) and the cost to the economy, c. £6.4bn (over 30 years).

Hayward identified that the £32.5m will be quickly recovered as the cost-savings from reduced deaths and serious injuries will be substantial. This also benefits the Welsh NHS more widely across other areas.

£6.4bn over 30 years equates to c. £200m pa – still a huge number. Much of these costs are attributed to short journeys. If you remove these disproportionally expensive short journeys from the equation, the costs fall to c. £57m pa, which again could easily be offset by the savings from fewer accidents.

Other factors…

ROSPA received concerns that traffic calming in 20-mph zones had negative consequences, such as vehicle damage, injury to passengers, slowing down emergency vehicles and increasing vehicle emissions.

Research showed no evidence of vehicle damage from properly negotiating humps and no permanent changes to vehicle suspensions. Levels of passenger discomfort were generally acceptable if speed limits met, and spinal impact was an order of magnitude lower than that which caused injury.

Further research showed that delays to emergency vehicles were generally in the region of small numbers of seconds.

Further evidence:

  • Many countries already do it, and it works.
  • Councils can keep major roads at 30-mph and arterial roads in/out of cities will not change.
  • Over 0.5m children will find their walk or cycle to school safer and healthier.
  • Fewer accidents and bumps which clog up towns/cities will lead to less congestion.
  • Noise pollution reduced in built-up areas.

 

My final thoughts…

Evidence shows that 20-mph default speed limits on residential roads, outside schools and busy pedestrian areas saves lives and reduces injuries. They improve the environment create safer communities and make quieter, more pleasant places, where people feel able to walk / cycle. They reduce air pollution and benefit people’s health and the local economy.

Getting to 30-mph requires twice the energy as getting to 20-mph. People living in communities with existing 20-mph limits are positive about the changes.

Of course, 20-mph seems slow. That’s the point. It may be annoying at first as we all, as drivers, want to be at our destination. But think of the cyclists and pedestrians that benefit so hugely, and the reduced air and noise pollution.

Finally, consider that when seat belts were first introduced 40 years ago, in 1983, some will recall the widespread resistance to the change. Who would consider driving without them now?

A fuller version with references to research and evidence of pilots is posted on the Forum blog,https://wenvoeforum.wordpress.com/ where you can put forward your own views.

 

“A Terrible Kindness” by Jo Browning Wroe

“A Terrible Kindness” by Jo Browning Wroe

This debut novel promoted an interesting and lively discussion between the Page Turners.

William Lavery is a young, recently qualified embalmer who has joined the family business. When news of the disaster at Aberfan reaches him, he immediately volunteers to attend and it becomes his first job as an embalmer. The care and compassion he shows to the mostly young victims of that terrible tragedy, was beautifully portrayed, but had a profound effect on William’s life, to the extent of leaving his wife in later years because of his fear of having children of his own. He is forced to face up to his own issues concerning family and friendship which had been left to fester over many years rather than being dealt with. The book proceeds to become William’s biography.

Following the death of his father, an undertaker in the family business, William wins a music scholarship and becomes a Chorister in a Cathedral School. However, rather than pursuing a musical career, which his mother desperately wishes him to do, family traumas redirect him into a career of embalming and results in him becoming estranged from his mother for many years.

It was mostly agreed by the Page Turners that the book was very well written, thought provoking with interesting characters, and extremely emotional at times. However, some thought that it was very inappropriate to use the tragedy of Aberfan as the opening to a fictional novel. Additionally, it was pointed out by a few of the group that the story became predictable and thus a happy ending was perhaps produced too easily. William was not always a likeable character and some of the traumas he experienced were as a result of his own actions and should not have been blamed on others.

Despite the difference of opinions, the final score of 8 confirms that this novel is recommended as a good read. A Terrible Kindness by Jo Browning Wroe

THE PROSECUTOR by Nazir Afzal

OFF THE SHELF

“The Prosecutor”
by Nazir Afzal

 

Nazir Afzal knows a thing or two about justice. As a Chief Prosecutor, it was his job to make sure the most complex, violent, and harrowing crimes made it to court, and that their perpetrators were convicted. From the Rochdale sex ring to the earliest prosecutions for honour killing and modern slavery, Nazir was at the forefront of the British legal system for decades.

But his story begins in Birmingham, in the sixties, as a young boy facing racist violence and the tragic death of a young family member – and it’s this that sets him on the path to his ground-breaking career, and which enables him to help communities that the conventional justice system ignores, giving a voice to the voiceless.

A memoir of struggle and survival as well as crime and punishment, The Prosecutor is both a searing insight into the justice system and a powerful story of one man’s pursuit of the truth.

One of the book club members who recommended the book was fortunate to hear Nazir Afzal speak at a conference and was inspired by him and consequently recommended the book.

The book club members found this a refreshing read compared to some other books we have read. It was not always an easy read because of the content addressed, however the members appreciated that this needed to be discussed. We all thoroughly enjoyed reading the book and it was a great insight into the justice system and the author’s courage and conviction. It reminded us how important having the appropriate and correct evidence is vital in a trial. We overwhelmingly gave the book a score of 10/10 and would highly recommend it.

Chris Munroe

 

 

A SPECIAL DAY

 A Special Day

 

A Special Day

As regular readers will know I have missed the Saturday walks for quite a few weeks, but we were all together in mid-August to celebrate the wedding of Claire, the youngest member of our group. A few of us took short walks around the village before setting off. We all donned rather smarter gear than we usually wear on a Saturday and made our way (by car not Shanks’s pony) with umbrellas or raincoats, to Penarth, as it started to rain quite heavily at about 11a.m.

The wedding was at the Tabernacle Church where church members greeted every guest with a smile and a hearty welcome. There was a good congregation assembled when the groom, Stephen, arrived with the bride’s uncle a few minutes before Noon. Then the sun came out from behind the clouds and another uncle accompanied a glowing bride, in a gorgeous deep pink dress with a flowered pattern and a toning bouquet. The congregation clapped and cheered.

The Pastor welcomed everyone, and his words were light, entertaining and loving throughout the service. The bride’s mother, Dianne, shared a reading from the bible about love. And then the couple made their vows and signed the Register. The Pastor invited people to take photos and suddenly it was as if the paparazzi had been unleashed with lots of us rushing to the front of the church (Until this point surreptitious photos had been taken on iPhones and cameras).

We all trooped downstairs where church members served us non-alcoholic Prosecco, which was surprisingly tasty. A buffet was laid out, with a separate vegetarian section and two wedding cakes, one of which was a present from Claire’s sister in Australia.

After eating, lots of chatting and very little walking everyone departed a little lighter of heart. Some of us bearing table decorations!

Congratulations Claire and Stephen.

Local walking

Along the Glamorgan Heritage Coast there are fabulous views but be aware that if you walk along the beach under cliffs you need to be at least 30ft from the cliff face to avoid possible rock falls.

Nash Point to Monknash: It is important to check the tide here; there is a tide timetable outside the cafe at Nash Point (parking fee£3). It is a simple walk of 2-3 miles either over the cliff top or across the pavement beach but there are lots of stones on a slope to navigate before you reach the beach. I usually walk along the beach one way and over the top to return. The tide was way out last time I did it and the wind was blowing hard on the top, so I walked both ways on the beach. I keep my shoes on until I am past the roughest of the stones and then kick them off to walk on the sand at the edge of the water and paddle in the sea as I go. Your feet glow after a mile or so of this.

A DOSE OF YOUR OWN MEDICINE

WENVOE FORUM

Considering tomorrow today

A dose of your own medicine

The queue waiting within the NHS, in any part of the UK, for any kind of treatment or consultation is at the best long, and at worst it vanishes over the horizon. In a recent response to an e-consult to my GP I was e-mailed

“Unfortunately we are not able to expedite referrals without an urgent indication as this is only for suspected cancer cases etc.”

It was followed by some very general non-medical advice. So there is the message -Take responsibility for your own health. For a while I felt abandoned and neglected but deep down I know there is a great deal of wisdom in that statement. While there are doctors, nurses, consultants and specialists with a great deal of expertise in all sorts of illnesses, conditions and emergencies, the only real expert on your health, is the only person who is available on call 24/7 and that’s you! It could be that out of the “crisis of capacity” in our dearly loved NHS will be born a new possibly better way of delivering a healthy population a change from public health management to personal health management.

Let’s start at the beginning by asking the question “What do we mean by health?”. How people describe their health varies from person to person and even for the same person from day to day or hour to hour. A person with say type 2 diabetes who takes their prescribed medication, and follows the lifestyle advice given, may feel very well and declare them-selves completely healthy, whereas an adult who has no long term condition but a nasty head cold is likely to tell you they are really ill. There are many different techniques and measures used to monitor people’s health but research has shown that individuals are actually quite reliable is assessing their own health. A long term (27 years) study of over 1000 people in Finland were asked on several occasions over a number of years to rate their health (SRH) by answering the question

“…in general, how would you rate your health”

with reply alternatives: 1. good, 2. rather good, 3. poor, and 4. very poor.

The study concluded that SRH performs well in comparison with objective health status (OH), it is considered a useful tool.

So if you have rated yourself as healthy, how do you ensure you stay that way? Monitoring change is a good starting point. The doctor has many different machines and monitors to check your functions, your heart rate, blood pressure, blood sugar, ECG, lung function and on and on. Of course some of these monitors you can buy for your own use or use a wrist monitor or your smart phone to assess, but there are some simple ways to keep a check on your-self. The essence is to be alert for changes and per-haps to know which changes might be important.

The changing tightness of your waistband will help you monitor your weight. Sudden weight loss often

goes unnoticed and should be investigated. Checking regularly how long it takes to walk up the local hill and taking your heart rate at the top will give you a heads up of change in your fitness level and alert you to problems with high blood pressure or heart issues. Changes in your sleep patterns, in your digestive system, in your sense of smell or taste can all indicate health problems. As you get into the later years you might want to set yourself some daily challenges like testing your balance by putting your socks and shoes on standing up.

The NHS itself now delivers information on how to deal with some conditions on the internet through NHS 111 Wales. There is a great deal of information on health from all over the world. Whereas at one time people were warned off turning to the internet to answer their health queries now it is encouraged. Be cautious, use recognised sources, seek supporting information from another reliable source and if in any doubt check with your GP.

First steps

If you are working toward being healthier, improving your fitness levels seems to be the starting point for many and the simple act of setting yourself a target of a number steps taken in a day suits many. At one stage the accepted recommendation was to walk 10,000 steps a day which is about 5 miles and at an average speed takes about 1hr 40 minutes. Realistically, unless your walking is part of your travel to and from work or to do some errands, or if you have a dog that needs walking, you need to be quite motivated to keep that up day in day out walking in the same area.

Here are some suggestions to help you get started.

Count your steps for a few days before you start your new regime and set your new target at an in-crease of 20%. You can then increase by 20% each week.

Encourage a friend to walk with you, the time goes by much quicker in conversation and talking and walking is more physically demanding.

Choose a special walk, somewhere nice twice a week.

Get on or off the bus a stop away from your destination and walk the extra distance

If a journey is under half a mile don’t take the car.

Do other active exercise alongside a lower step target some days of the week.

If possible avoid fast roads where there will be small particulate pollution from tyres and brakes or use a mask,

It might be beneficial to do your steps on a tread-mill sometimes so that you can focus on walking correctly with good posture.

New Forum members are welcome, we meet via Zoom, if you have an idea that you want the Forum to look at e-mail Gwen-fo.Forum@gmail.com

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