The progress of science and technology makes life more and more convenient, and people are becoming lazy at the same time. Drive to and from work every day, don’t climb the stairs when you have an elevator, and don’t want to get up when you have a seat… However, the latest research from the UK shows that as long as you walk 1 mile (about 1.6 kilometers) every day, the risk of cancer death can be reduced by 50%.
walking prominent cancer prevention effect
“Walking can be regarded as a specific medicine for cancer!” The publisher of the study, the British charity rambler Association and Macmillan cancer aid, jointly pointed out that if you can persist in walking 1 mile every day and complete it within 20 minutes, it will be significantly beneficial to the treatment of breast cancer, prostate cancer and colorectal cancer, and can reduce the risk of death by up to 50%.
Benedict Southworth, the leader of the study, said that the British government recommended that adults should take 150 minutes of moderate exercise such as walking every week, but only a few people reached the standard. Therefore, he called on doctors to prescribe walking to help more cancer patients and sub-health people strengthen their physique.
After consulting a large amount of data, the reporter found that a number of latest international studies clearly pointed out that walking has outstanding effects in preventing and fighting cancer.
Prevention of breast cancer. A study involving 4 million women in France shows that women of any age who insist on walking fast for 1 hour every day can reduce the risk of breast cancer by 12%. Another study found that women who walk 7 hours a week have a 14% lower risk of breast cancer than women who walk only 3 hours a week.
Reduce the risk of bowel cancer. A long-term study of 70000 people by the Harvard School of public health found that walking for one hour a day can reduce the risk of colorectal cancer by half. Experts say that this may be related to the fact that walking can improve immunity.
Prevention of pancreatic cancer. A study published in the American magazine reader’s Digest pointed out that walking for 30 minutes after meals every day can reduce the risk of pancreatic cancer by half. Researchers point out that pancreatic cancer is mostly related to excess calories, and walking can consume a lot of calories.
Resist prostate cancer. After a long-term follow-up of 1455 prostate cancer patients, the University of California found that fast walking can significantly delay the deterioration of prostate cancer, and only 3 hours of fast walking per week can reduce the deterioration of cancer by 57% compared with those who do not exercise. The reason is that walking can improve endocrine and regulate hormone levels.
A study by Loughborough University found that walking fast every day can improve immunity and reduce the probability of catching a cold by 30%; The American journal Arthritis and rheumatology reported that compared with running, walking has less damage to joints and can delay the decline of joint function; Authoritative studies at home and abroad have found that sticking to fast walking every day can effectively prevent diabetes, respiratory system diseases, cardiovascular and cerebrovascular diseases and cognitive impairment.
Why do simple walking have so many benefits? Lu Yifan, a professor of sports medicine at Beijing Sport University, said that walking for a long time, with a rhythm and a relatively fast speed, can improve health for six reasons: it consumes calories and is conducive to controlling weight; Promote venous reflux of lower limbs and protect the heart; Exercise physical coordination and balance, delay aging; Move muscles and bones, dredge stagnant veins; Enhance cardiopulmonary function and improve blood circulation; Relax the tired brain and recover energy.
Cao Jianmin, director of the sports biochemistry teaching and Research Office of Beijing Sport University, added that walking in a correct posture can drive the 13 major muscle groups of the human body to exercise at the same time, thereby strengthening the Constitution and improving immunity. Most importantly, walking is the safest exercise for all ages.
persistence is the key to walking.
Although there are many benefits to walking, few people actually walk according to the standard every day. In China, 83.8% of the residents over 18 years old do not participate in amateur exercise. Reporters found in street interviews that subjective and objective reasons such as lack of time, strength, interest and perseverance are common “excuses” for people not to walk and exercise.
Lu Yifan analyzed that modern life has a fast pace and everyone is busy. It is really difficult to take half an hour to walk and exercise every day; Secondly, it is difficult to find an environment suitable for walking, the traffic on the road is crowded, the air quality is poor, the sidewalks and motor lanes are often indistinguishable, and there are few walking tracks in the community; Again, many people feel that walking is not challenging, and they will feel boring after walking for a while.
Lu Yifan suggested that people should first really realize the necessity of walking. All fitness is a process from heart to body, and make up their minds to stick to it, so that walking is more challenging and satisfying. When walking, you can take a pedometer, or download mobile phone software with pedometer function, so as to know the progress and results of walking in time, which is more conducive to persistence. You can walk together, meet friends, or go with your family, which is conducive to mutual driving and persistence. When walking becomes a fixed link like eating, you will feel uncomfortable if you don’t walk all day.
you’re on the right track, and the effect is doubled.
Walking has so many advantages, but there are still five aspects to pay attention to if it is to be effective:
Posture: not too relaxed. Cao Jianmin pointed out that the correct walking posture should be to raise your head, keep your chest straight, keep your eyes level, and naturally straighten your torso; Tuck in the abdomen and move the body’s center of gravity forward slightly; The upper and lower limbs should coordinate with each other, with moderate steps and rhythmic landing of both feet.
Speed: two steps per second. Gou Bo, an associate professor of the sports medicine teaching and Research Office of Xi’an Institute of physical education, believes that fast walking should be guaranteed for 40 to 60 minutes each time. Many countries have proposed to walk 6000 or 10000 steps every day, which is actually a quantitative treatment of exercise time, about two steps per second. Exercise pays attention to step-by-step. People who have just started to exercise can walk for half an hour first, and then gradually extend the time. When walking fast, the heart rate should be maintained at 120 ~ 140 times per minute, and the body should sweat slightly. The middle-aged and old people in good health may not be able to sweat through fast walking. At this time, they can assist in jogging and combine walking and running to achieve fitness.
Time: after 4:00 p.m. Many elderly people are used to morning exercise, but Lu Yifan pointed out that the high humidity in the morning is not conducive to the diffusion of pollutants and the air quality is poor. For the elderly with cardiovascular and cerebrovascular diseases, exercise in the morning may induce disease onset. Experts pointed out that the best time to exercise is after 4 pm and at night. At this time, the joints are flexible, the physical strength, body reaction and adaptability are the best, and the 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 going to bed.
Location: the road is flat and the air is good. Wu Wenqiang, associate professor of the school of education of Beijing Sport University, particularly emphasized that the roadside is not suitable for fast walking, with large traffic flow, poor air quality, and the asphalt road is too hard, which has a great impact on the knees and ankles. In comparison, soft soil roads and plastic playground are more suitable, and construction sites and roads with complex environments should be bypassed. Ma Changsheng, director of the Department of Cardiology of Beijing Anzhen Hospital, suggested that it is best to walk in parks and other places with better air quality to protect the respiratory system.
Preparation: wear good shoes and warm up. Lu Yifan said that preparation is also very important. A pair of soft soled running shoes that fit your feet can cushion the pressure on the soles of your feet when walking and protect your ankle joints from injury; Loose and comfortable sportswear and breathable socks will also make the body more relaxed; Take a bottle of water with you, which can replenish water in less times and in more quantities; Diabetes patients had better take candy to prevent hypoglycemia accidents. In order to avoid sports injury, warm-up activities of stretching limbs should be done before fast walking to prevent strain caused by excessive stride and frequency.
the whole world is calling for “getting up”
“Walking is the best sport for mankind!” Dr. white, founder of the American Heart Association, said this after summarizing his life’s research. As early as 22 years ago, the World Health Organization named walking as “one of the best sports in the world” and called on men, women, old and young to start walking healthily at any time. Nowadays, walking has become popular all over the world. The latest survey in the United States shows that Australians are the most walkers in the world, with an average of 9695 steps per person per day; The second is the Swiss, who walk 9650 steps every day; In Asia, the Japanese love to walk the most, and each person walks 7168 steps every day.
In order to encourage more people to walk healthily, governments of various countries have taken many measures, which are worth learning from. In San Francisco, the government regards encouraging people to walk as the first urban development project. To this end, it increases the urban green area, renovates the existing sidewalks, and encourages people to walk as much as possible. In Britain, many people have joined the “shift walkers”, the most famous being former Prime Minister Blair, who took the lead in mobilizing people to walk to work. Britain even explicitly wrote “everyone has the right to walk” into the law, stipulating that all roads should be reserved for pedestrians. In Germany, governments at all levels have built many pedestrian lanes, even wider than motorways. If they are occupied, they will face huge fines. In response to the call of jianwalk, many German enterprises Award hundreds of euros of subsidies to employees who walk to work every year. In the Netherlands, the world’s largest “Walking Festival” is held every year. It has been held for more than 100 years and attracts tens of thousands of people from all over the world to walk here every year.
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