Hello everyone.
Today I would like to share my research and what I know about walking, a healthy habit that anyone can easily start, with a particular focus on its relevance to cancer prevention.
Walking is a great exercise that requires no special tools or skills, is free, can be done anytime, anywhere, and can be started regardless of age or fitness. And how many people know that this simple exercise can actually have a significant effect on cancer prevention?
Let’s take a look!
first, what is cancer?
First, let us briefly explain cancer. Cancer is a disease in which the cells of our body grow abnormally. Normally, cells in our body die naturally when they become old or damaged. However, cancer cells do not die when they should and continue to grow. This is the basic mechanism of cancer.
There are various types of cancer, and they are called lung cancer, stomach cancer, colon cancer, etc., depending on where they occur. Nowadays, it is said that one out of every two Japanese people will get cancer in their lifetime, and it is truly a national disease. 2.
Relationship between Walking and Cancer Prevention
So how does walking help prevent cancer? Based on the results of scientific research, let us list a few key points.
2.1 Improvement of Immune System
Moderate exercise activates the body’s immune system. NK cells (natural killer cells), a type of immune cell, have the ability to attack cancer cells. Moderate exercise, including walking, has been shown to increase the activity of these NK cells.
2.2 Suppression of inflammation
Chronic inflammation is said to increase the risk of cancer development. Moderate exercise has the effect of suppressing inflammation in the body, and as a result may reduce the risk of cancer.
2.3 Hormone Balance
Excess production of certain hormones may increase the risk of developing cancer. For example, an excess of estrogen has been linked to the risk of breast cancer. Moderate exercise can help regulate these hormonal balances.
2.4 Weight Control
Obesity is a known risk factor for several types of cancer. Walking promotes calorie expenditure and helps maintain a healthy weight.
specific benefits of walking
Here are some research findings on the cancer-preventive benefits of walking.
An American Cancer Society study found that women who walked at least 30 minutes a day, five or more days a week, had an approximately 20% lower risk of breast cancer compared to women who did not exercise.
Another study found that those who walked for an hour a day had an approximately 30% lower risk of colorectal cancer than those who rarely exercised.
Others report that people who engage in moderate exercise, including walking, have a reduced risk of various types of cancer, including lung, prostate, and pancreatic cancers.
how to get started with walking
The great thing about walking is that it requires no special preparation or skill. So anyone can do it at any time, as long as they are willing to do it. Take note of the following points and get started today.
4.1 Appropriate clothing and shoes
Choose clothes that are easy to move in and shoes that fit your feet and are comfortable to walk in. Ideally, shoes with good cushioning for the soles.
*I don’t think you need to go out of your way to write new shoes for walking. Use the shoes you currently own that are the most comfortable and least tiring to walk in.
Then, if walking becomes more enjoyable or becomes a habit, you may purchase shoes that are easier to walk in.
4.2 Correct Posture
Keep your back straight, chin tucked in, and gaze forward. Swing your arms naturally and make your stride a little larger than usual.
*When walking, do not walk in a lazy manner, looking at your phone. When walking, concentrate only on walking.
4.3 Appropriate Intensity and Duration
Start with about 10 minutes a day and gradually increase the time. Eventually aim for at least 30 minutes per day. The appropriate intensity is “somewhat strenuous. A good rule of thumb is to be out of breath enough to hold a conversation.
*It is like walking a little faster when you get used to it.
4.4 Continuation is important
Continuation is the key to achieving results. Find a trick to make it a habit, such as doing it at the same time every day.
*”I did one walking session, so I won’t get cancer?” ←This is a big mistake. In order to get the effect, you must continue a good habit. Let’s work hard little by little.
cancer prevention methods other than walking
Walking is a great cancer prevention method, but it is important to take a comprehensive approach. Keep in mind the following points. (Walking is not the only way to do everything else.)
Eat a well-balanced diet: eat plenty of fruits and vegetables and moderate your intake of processed foods and red meat.
Quit smoking: Smoking increases the risk of many types of cancer.
Moderate alcohol consumption: Excessive alcohol consumption increases the risk of cancer.
Adequate sleep: A good night’s sleep strengthens the immune system.
Regular physical examinations: Early detection and treatment are important.
Summary
Start walking today!
Walking is a great cancer prevention method that anyone can easily start. No special preparation or skill is required. Why not start today, little by little? (If you work too hard on the first day, you may hurt your knees, legs, or have extreme muscle pain, making it difficult to continue the next day and beyond. Therefore, a 10-minute walk is sufficient for the first day.)
Walking alone, however, does not prevent cancer 100%. It is important to maintain an overall healthy lifestyle, including a well-balanced diet, non-smoking, moderate alcohol consumption, and adequate sleep.
And don’t forget to have regular health checkups. Early detection and early treatment are crucial in the fight against cancer.
Health is the foundation of our lives. Why not start a healthy lifestyle with the simple and enjoyable habit of walking? Take the first step today for your healthy future!