The advancement of technology has made life more convenient , and we are also lazy in the unconscious. Driving to and from work every day , there is no elevator to climb the stairs , there is a seat will not want to get up ... However , the latest research from the United Kingdom shows that walking a mile ( about 1.6 km ) per day , the risk of cancer death can be reduced by 50% . What are the benefits of walking ? How can I be "right" ? 
Outstanding anti-cancer effect
"Walk can be seen as cure for cancer!" Research publisher, and a British charity Macmillan Cancer Society Cruiser aid organizations point out, such as to adhere to walk one mile every day, to finish in 20 minutes, breast The treatment of cancer, prostate cancer, and intestinal cancer has obvious benefits , and can reduce the risk of death by up to 50% .
The study leader Benedict Southworth said the British government recommends that adults should be 150 minutes a week walking and other moderate exercise, but only a few standards, so he called the doctor should be entered on foot prescription to help more cancer patients and health groups to enhance physique.
The reporter has consulted a large amount of information and found that a number of recent international studies have clearly pointed out that walking is effective in preventing cancer and fighting cancer.
Prevention of breast cancer
A French study of 4 million women showed that women of any age group insisted that a one- hour walk a day would reduce the risk of breast cancer by 12% . Another study found that walking seven hours per week than women per week for a walk only female 3 hours, 14% lower risk of breast cancer.
Reduce the risk of bowel cancer
Harvard School of Public Health for the long-term study of 70,000 people found that walking an hour a day can halve the risk of developing colorectal cancer. Experts say that this may be related to walking to improve immunity.
Prevention of pancreatic cancer
An American study "Reader's Digest" magazine pointed out, a walk after dinner 30 minutes a day can halve the risk of developing pancreatic cancer. The researchers point out that pancreatic cancer is associated with excess calories , while walking can consume a lot of calories.
Resist prostate cancer
The University of California , for a long-term follow-up of 1,455 prostate cancer patients , found that fast-moving can significantly delay the deterioration of prostate cancer , only 3 hours a week , the degree of cancer deterioration is 57% lower than those who do not exercise. The reason is that walking can improve endocrine and regulate hormone levels.
Loughborough University study found that brisk walking every day can improve immunity, reduce the chance of colds by 30%; the United States "Arthritis and Rheumatism" magazine reported that, compared with running, walking on the joint damage is small, can delay joint function decline; domestic Foreign authoritative research found that daily adherence to fast walking can effectively prevent diabetes, respiratory diseases, cardiovascular and cerebrovascular diseases and cognitive disorders.
? Why there are so many simple walk good is it, Professor of Sports Medicine Department of Beijing University of Physical Education Lu Yifan, said a long time, rhythm, speed is relatively fast walking, has been able to improve the health reasons that six areas: burn calories, help control weight; Promote venous return of lower extremities , protect the heart ; exercise physical coordination and balance , delay aging ; activate muscles and bones , clear the stagnant veins ; enhance heart and lung function , improve blood circulation ; relax tired brain and restore energy.
Department of Biochemistry, sports director of the Beijing Sports University, Cao Jianmin said, adding that the correct walking posture, the body 13 can drive large muscle groups at the same time movement to enhance physical fitness, improve immunity. The most important thing is that walking is the safest sport for all ages.
Walking is expensive
Despite the many benefits of walking, but really the standard of everyday people rarely walk. 83.8% of the residents over 18 years old in China do not participate in amateur exercise. The Life Times reporter’s street interview found that there are no time, no strength, no interest, no perseverance and other subjective and objective reasons , which is a common “excuses†for people not to walk and exercise.
Lu Yifan analysts say, the modern fast-paced life, everyone busy, taking half an hour of exercise a day to walk, really difficult; secondly, difficult to find suitable walking environment, traffic congestion on the road, poor air quality, often regardless of the motor vehicle lanes and sidewalks , the district also has a few walking the runway; again, many people feel no challenge to walk, walk one will feel boring.
Lu Yifan suggest that people should first truly recognize the need to walk, all are from the fitness center to process the body, determined to adhere to, so walking is more challenging and satisfying. You can take a pedometer when you walk , or download the mobile phone software with step counting function , and know the walking progress and results in a timely manner , which is more conducive to persistence. You can walk with you , meet with friends , or walk with your family , which is good for mutual promotion and persistence. When walking becomes a fixed link like eating , you will feel that it will be uncomfortable not to leave the day.
Got the right effect
There are so many benefits to walking , but if you really make it work , you have to pay attention to five aspects :
Posture : Can't relax too much
Cao Jianmin pointed out that the correct walking posture should be to raise the head and chest , the eyes should be flat , the trunk should be naturally straightened ; the abdomen , the center of gravity of the body should move forward slightly ; the upper limbs and the lower limbs should be coordinated , the pace should be moderate , and the feet should be rhythm.
Speed : two steps per second
Qi Bo , an associate professor of sports medicine teaching and research section of Xi'an Institute of Physical Education , believes that brisk walking should guarantee 40 minutes to 60 minutes each time. Many countries put forward, to go step 6000 or 10000 steps a day, in fact, the quantization process of exercise time, probably take two steps per second.
The movement is gradual , and people who are just starting to exercise can walk for half an hour and then gradually extend the time. When walking fast , the heart rate should be maintained at 120 to 140 times per minute , so it is better to sweat slightly. Middle-aged and elderly people with better physical condition may not achieve sweating effect by walking fast . At this time, they can assist jogging , run and combine to achieve fitness goals.
Time : After 4 pm
Many elderly morning exercise habits, but Lu Yifan noted that in the morning humidity is not conducive to the spread of pollutants, poor air quality. For elderly people with cardiovascular and cerebrovascular diseases , morning exercise may induce the onset of the disease.
Experts point out that, after 4 pm and evening is the best time to exercise, then joint flexibility, strength, physical reaction and ability to adapt to the best heart rate and blood pressure are more stable. It is worth reminding that if you choose to walk after dinner , you should do it within half an hour from the meal to two hours before bedtime.
Location : The road is flat and the air is good
Wu Wenqiang , an associate professor at the School of Education of Beijing Sport University , emphasized that the roadside is not suitable for brisk walking , the traffic volume is large , the air quality is poor , and the asphalt pavement is too hard , and the impact on the knees and ankles is relatively large.
In contrast , soft dirt roads and plastic playgrounds are more suitable , but also bypass the construction site and complex roads. Beijing Anzhen Hospital, director of Cardiology Changsheng Ma suggested that the best walking in good air quality in parks and other places, can protect the respiratory system.
Prepare : wear good shoes and warm up
Lu Yifan said that the preparatory work is also very important, soft-soled running shoes comfortable pair of walking when the foot can buffer the pressure, and to protect the ankle from harm; loose and comfortable sportswear and breathable socks also make the body more relaxed; carry a bottle of water, a large amount can be less time to add water; candy preferably with diabetes, hypoglycemia prevention of accidents.
To avoid injuries, do some stretching limbs, brisk walking should be preceded by warm-up activities, and prevent stride is too large, too frequently resulting in injury.
The world is calling for "going up"
"Walking is the best sport for humans ! " Dr. White, the founder of the American Heart Association, concluded after his lifelong research. As early as 22 years ago, the World Health Organization will be walking as "one of the best sport in the world" and urged men and women when to start walking is not too late.
Today , walking has become popular around the world. The latest survey shows that the United States, the world, Australians love to walk, walk 9695 steps on average per person per day; followed by the Swiss, walk 9650 steps per person per day; in Asia, the Japanese love to walk, per person Take 7168 steps every day.
In order to encourage more people to take a step , governments have taken many measures that are worth learning from.
In San Francisco , the government will encourage people to walk as a first-city development project , increasing urban green space , transforming existing sidewalks , and encouraging people to walk as much as possible.
In the UK , many people have joined the “worker class†. The most famous one is the former Prime Minister Blair , who took the lead in mobilizing the people to go to work. The United Kingdom even clearly stated that "the right of everyone to enjoy walking" is clearly stated in the law , requiring all roads to leave a pedestrian lane.
In Germany , governments at all levels have built a lot of walking trails , even wider than the car lanes , and face huge fines if they are occupied. In response to the call to go , many German companies reward hundreds of euros a year for employees who work on the road.
In the Netherlands, the world's largest annual event of "walking Festival", has insisted for more than 100 years, attracts people around the world every year come here on walking.
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