A sedentary lifestyle, which is characterized by commuting to work and sitting in front of computers all day, is linked to a higher risk of diseases like such as diabetes, heart disease and cancer. According to a study conducted by the Cruising Association (CA) in collaboration with Macmillan Cancer Support in Britain, walking 1.6 kilometers or 20 minutes of walk a day can lead to an up to 50 percent decline in the risk of death from breast cancer, prostate cancer and intestine cancer.
The study result comes as no surprise since piles of studies before have suggested that walking plays a positive role in preventing various cancers.
Preventing breast cancer: A French study involving 4 million women showed that walking one hour a day would help women of any age groups reduce the chance of getting breast cancer by 12%.
Reducing the risk of colorectal cancer: Harvard University’s study which followed up 70,000 people for years found that people who walk one hour a day are half less likely to suffer from colorectal cancer.
Preventing pancreatic cancer: A study published in the Reader’s Digest stated that taking a 30-minute walk after a meal can reduce the risk of pancreatic cancer by 50 percent.
Fighting prostate cancer: A long-term follow-up of 1,455 prostate cancer patients conducted by researchers from the University of California found that patients who go for over 3 hours walk each week can have a 57 percent reduced risk of cancer progression, compared with those who do not walk.
Before you carry out your weekly daily plan, there are some stips that can help you achieve a comfortable walking experience.
Posture: Stand up straight and keep eyes forward, not looking down.
Speed: Take two steps per second
Time: Walk after four o’clock in the afternoon when the body is in a good state with flexible joints, physical agility, stable heartbeats and blood pressure. If you choose to walk after dinner, take a rest for at least half an hour first or go two hours before bedtime.
Location: Choose places like parks with good space and fresh air.
Equipment: Prepare a pair of sports shoes and bring a bottle of water with you.