Walking a mile a day can halve cancer risk
“Walk to prevent cancer!
“The publisher of the study, the British Charity Walker Association and Macmillan Cancer Assistance Group pointed out that if you can walk 1 km per day and walk within 20 minutes, the treatment of cancer, prostate cancer, and bowel cancer is obvious., Can reduce the risk of death by up to 50%.
The head of the study, Benedict Southworth, said that the British government recommends that adults should perform moderate exercises such as 150 minutes of walking every week, but only a few people have achieved the standard, so he suffers and the doctor should walk awayPrescription to help more cancer patients and sub-healthy people to strengthen their physique.
A number of recent international studies have clearly pointed out that walking is effective in preventing cancer.
Preventing Diabetes A French study involving 4 million women showed that women of any age insisted on walking an hour a day to reduce their risk of breast cancer by 12%.
Another study found that women who walked 7 hours per week were 14% less likely to develop diabetes than women who walked only 3 hours per week.
Reducing the risk of bowel cancer A long-term study of 70,000 people at the Harvard School of Public Health in the United States found that walking an hour a day can reduce the risk of colon cancer by half.
Experts say that this may be related to walking to improve immunity.
A study published in the American Journal of Cancer Prevention suggests that walking for 30 minutes a day after a meal can prevent half the risk of diabetes cancer.
Researchers have pointed out that pancreatic cancer is mostly related to excessive transition, and walking can consume a large amount.
The University of California, California, which resists prostate cancer, conducted continuous tracking of 1,455 prostate cancer patients and found that brisk walking can significantly delay the progression of prostate cancer. It only takes three hours of brisk walking per week, and the cancer deterioration is 57% lower than that of non-exercising people.
The reason is that walking can improve endocrine and regulate hormone levels.
A study by Loughborough University in the UK found that brisk walking every day can improve immunity and reduce the chance of catching a cold by 30%. The American “Arthritis and Rheumatology” magazine reports that crossing with running, walking has less damage to joints, and can delay joint function decline.Authoritative research has found that daily brisk walking can effectively prevent diabetes, respiratory diseases, cardiovascular and cerebrovascular diseases, and cognitive impairment.
Why are there so many benefits of simple walking? Sports experts say that continuous, rhythmic and relatively fast walking can improve health in six aspects: energy consumption and weight control; promotion of lower limb vein torsion and protection of the heart;Exercise physical coordination and balance, delay aging; move bones and muscles, dredge stasis and veins; enhance cardiopulmonary function, improve blood circulation; relax tired brain and restore vitality.
The sports coach added that walking in the correct posture can drive 13 large muscle groups of the human body to move at the same time, thereby enhancing physical fitness and improving immunity.
The most important thing is that walking is the safest exercise for all ages.
Walking is expensive. Although you walk a lot forward, very few people actually walk on a daily basis.
There are 83 Chinese residents over the age of 18.
8% do not participate in amateur exercise.
Subjective and objective reasons such as lack of time, energy, interest, and perseverance are common excuses for people who do not like to exercise.
Experts said that the pace of modern life is fast. It is really difficult for everyone to work for half an hour each day. Secondly, it is difficult to find a suitable walking environment, traffic is congested on the road, air quality is poor, and sidewalks and accident lanes are often indistinguishable.There are also few walking track in the community; again, many people feel that walking is not challenging, and it feels boring after walking for a while.
Experts suggest that people should first truly understand the necessity of walking. All fitness is a process from mind to body. They are determined to persist and let walking overcome challenges and satisfaction.
You can bring a pedometer when you walk, or you can download mobile software with a pedometer function to keep abreast of walking progress and results, which is more conducive to persistence.
You can walk with you, or meet with friends, or go with your family, which is conducive to mutual drive and persistence.
When walking becomes a fixed interchange like eating, you will feel uncomfortable if you don’t leave for a day.
Walking is right. There are so many benefits to double walking. But to really make it work, there are five aspects to pay attention to: abdomen, the center of gravity of the body moves forward slightly; the upper limbs and the lower limbs coordinate and coordinate, the pace is moderate, and the feet are on the groundsense of rhythm.
Speed: Two steps per second and brisk walking should be guaranteed for 40 minutes each time?
Too many countries have suggested that taking 6,000 or 10,000 steps a day is actually a quantitative treatment of exercise time, about two steps per second.
Exercise is gradual and orderly. People who just start exercising can walk for half an hour and then gradually extend the time.
When brisk walking, should my heart rate be maintained at 120 beats per minute?
140 times, it is advisable to sweat slightly.
Middle-aged and older people who are better in physical condition may not achieve sweating effects by brisk walking. At this time, they can assist jogging and combine running to achieve fitness purposes.
Time: After 4 pm, many elderly people are used to morning exercises, but the humidity is high in the morning, which is not conducive to dispersion and poor air quality.
For older people with cardiovascular and cerebrovascular disease, morning exercise may induce disease outbreaks.
Experts point out that the best time to exercise is after 4 pm and at night, when the joints are flexible, physical strength, limb response and adaptability are the best, and heartbeat and blood pressure are relatively stable.
It is worth reminding that if you choose to walk after dinner, you should do it within half an hour after dinner to two hours before bedtime.
Location: The road is flat, and the road with good air is not suitable for fast walking. The traffic volume is large, the air quality is poor, and the asphalt road is too hard. It is relatively suitable for impact and foot impact penetration. Relatively speaking, soft soil road and plastic stress are more suitableIt is also necessary to bypass the complicated road of construction site and environment.
It is best to walk in parks and other places with better air quality to protect the respiratory system.
Preparation: Wear good pairs of shoes, and it is also important to prepare for warm-ups. A pair of soft-soled running shoes can cushion the pressure on the soles of the feet when walking, and protect the joints.The body is more relaxed; bring a bottle of water with you to replenish water a few times; diabetics are advised to bring lump sugar to prevent hypoglycemic accidents.
In order to avoid sports injuries, some warm-up activities of the extremities should be done before walking, to prevent strain caused by too large stride and too fast frequency.
The world is calling for “walking up” and “walking is the best human movement!”
“Dr. White, the founder of the American Heart Association, summarized his lifelong research.
As early as 22 years ago, the World Health Organization defined walking as “one of the best sports in the world” and merged men, women, and children to start walking when it was not too late.
Today, walking has taken the world by storm.
The latest U.S. survey shows that the world ‘s favorite people are Americans, who walk an average of 9,695 steps per day; followed by Swiss people, who walk 9650 steps per day; in Asia, the Japanese people love to walk,Take 7168 steps every day.
In order to encourage more people to walk, governments have taken many measures and it is worthwhile for us to do so.
In San Francisco, the government will encourage people to walk to face the first city development project, gradually increase the green area of the city, transform the existing sidewalks, and encourage people to walk as much as possible.
In Britain, many people have joined the “walkers”, the most famous being the former Prime Minister Blair, who took the lead in mobilizing people to walk to work.
The United Kingdom even explicitly wrote “the right to walk for everyone’s copyright” into the law, requiring all roads to be reserved for pedestrian-only lanes.
In Germany, some governments have specially built many walking paths, which are even wider than automobile paths. If they are occupied, they will face huge expenditures.
In response to the call for walking, many German companies reward employees who walk to work with supplements of tens of euros each year.
In the Netherlands, the world’s largest “walking festival” is held once a year. It has persisted for more than 100 years and attracts tens of thousands of people from all over the world to take a walk here every year.