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.
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.