Fifty or sixty years ago, we walked a lot, when the incidence of diabetes was very low, but now the incidence of diabetes, to 9.7%, almost ten people have one, which is closely related to the time we sit too long. People who sit for more than 11 hours a day have a 67% higher mortality rate than those who sit for less than 4 hours a day. Being sedentary is a completely static state, with very low energy consumption, which brings about obesity, diabetes and certain cancers, and even infertility. Especially for men, prolonged sedentary will cause sperm production disorders, because the sperm vesicles outside the body to maintain to 34 degrees, sperm survival is normal, sedentary will make the temperature of the sperm vesicles rise to the same as the body temperature, it will affect fertility. Prolonged sitting can also lead to sudden death: because of long-term sitting, poor blood circulation will cause venous embolism in the lower extremities, after the formation of venous emboli, suddenly get up and move, the embolus will fall off and block the pulmonary artery after returning to the heart, which will soon lead to death, which is particularly dangerous and too late for rescue. Walking can’t cure diseases, but it can take you away from them. Walking can be regarded as a “quick-acting medicine” to keep away from cancer! A number of recent international studies have clearly pointed out that walking is effective in preventing disease, fighting cancer and living a long life. For example, if you walk for 7 hours a week (divided into days), you can reduce: 1) the incidence of coronary heart disease and heart disease by 30%; 2) the risk of pancreatic cancer by 50%; 3) the risk of death by 50%; 4) if you have cancer, the degree of cancer deterioration is 57% lower for people who walk regularly than for those who do not exercise. Walking for an hour a day can: have a 50% prevention effect on type 2 diabetes; reduce the risk of breast cancer by 12%, for women of any age. Ten minutes of walking a day can: For seniors over 60, 45 minutes or more of walking three days a week can help maintain better cognitive function and avoid dementia, and 20 minutes of walking a day can help keep premature deaths from cancer, heart disease and stroke at bay each year. Why does simple walking have so many benefits? Long, rhythmic, relatively fast walking can improve health for six reasons: 1, to burn calories and help control weight; 2, to promote venous reflux in the lower extremities and protect the heart; 3, to exercise body coordination and balance and delay aging; 4, to move the muscles and bones and unblock stagnant veins; 5, to enhance heart and lung function and improve blood circulation; 6, to relax the tired brain and restore energy. How to walk healthily Walk 2 km a day to halve the risk of cancer. Walking exercise must be tested before, walking is the best way to exercise, safe and effective, easy to self-control exercise intensity. Then there are specific instructions on how you should walk, what kind of posture to use, how fast to walk, what equipment to have, and so on. First you have to do a test, is 6 minutes you walk as fast as possible, and then see how many meters you can walk, according to each person’s fitness level, and then determine how you should now walk, more safe and effective for you. We require walking preferably for 30 minutes straight with a pulse of 170 minus age. Once you walk fast, walk for a long time, the heart is not comfortable, then you must hurry on down, with a slower pace to walk, you can not say that you will not walk, the more that way, our problem will be more serious. If you do not have heart disease, you can first do a six-minute walking ability test yourself: in the playground 100 meters back and forth on the track, or flat road straight as fast as possible for 6 minutes. 1.Less than 300 meters, very poor; 2.300~374.9 meters, poor; 3.375~449.5 meters, OK; 4.450 meters or more, better. 6 minutes to walk 375 meters or more to do your own walking exercise! Below 375 meters, you need to exercise under the guidance of a doctor! Can not blindly pursue walking more, walking faster oh.