| > | | | | Standard advice is to check with your physician |
| From the desk of Dr Magne, author of Cancer | | | | before starting any exercise program. If it's been |
| Free For Life | | | | years or decades since you walked regularly, |
| Breast cancer statistics show that over 1.2 million | | | | perhaps you can begin with 5 minutes of walking |
| persons will be diagnosed with breast cancer | | | | and slowly increase your time and distance. |
| worldwide this year, according to the World Health | | | | Walking at a pace of 75-95 steps a minute |
| Organization. Regular physical activity has been | | | | will have you walking at a speed of about 2-3 |
| shown to decrease the likelihood of having breast | | | | miles per hour. |
| cancer. What has not been known or studied has | | | | Walk with your head up, looking out in front |
| been the effect of regular physical activity on the | | | | of you. Do not walk looking down right in front of |
| breast cancer survival rates or likelihood of death | | | | you except to navigate any obstacles. |
| in women that already have breast cancer. That | | | | Really take it easy the first 5 minutes of |
| is, until now. | | | | walking to warm up. Afterwards, gently stretch |
| The breast cancer statistics and findings as | | | | for 5-10 minutes while your muscles are warm. |
| reported by the American Medical Association's | | | | Practice good walking form. Your arms should |
| Journal of the American Medical Association | | | | swing naturally in the direction you're walking, not |
| (JAMA) were astounding! Certain participants in | | | | from side to side across your body. Your foot |
| the study of women with Stage I, II or III breast | | | | should strike the ground on your heel, then a |
| cancer achieved a 50% reduction in the death | | | | rolling motion forward toward the ball of your |
| rate from breast cancer. | | | | foot, then pushing off with your toes. |
| Here are these breast cancer statistics: the | | | | And here are some basic walking shoes tips: |
| journal reported that in the study 2,987 female | | | | Buy your walking shoes from a sporting |
| registered nurses had been diagnosed with breast | | | | shoes store with large selections. That will give |
| cancer during the years 1984-1998. What the | | | | you plenty of choices. And buy your walking |
| study found was that the women who had | | | | shoes later in the day when your feet will be |
| physical activity equivalent to walking at a steady | | | | larger. |
| pace of 2.0-2.9 miles per hour for 3-5 hours a | | | | Buy cushioned, supportive walking shoes. To |
| week had a death rate of only 50% of the death | | | | see if a shoe is supportive, do this test -- take a |
| rate of women who had physical activity | | | | shoe and turn it upside down. Holding each end of |
| equivalent to walking less than one hour a week. | | | | the shoe, try to fold it. If you find the shoe bends |
| The conclusion of the breast cancer statistics in | | | | in the middle, then that shoe is not a supportive |
| the study was that physical activity after breast | | | | shoe. A supportive shoe should bend where your |
| cancer has been diagnosed may reduce the risk | | | | foot normally bends, near your toes. |
| of death from breast cancer. The study found | | | | You should allow the width of your index |
| that there was little evidence of any relation | | | | finger between the end of your shoe and the end |
| between increased physical activity and increased | | | | of your longest toe, or about one-half inch. |
| benefit. | | | | Walking is the closest thing to the perfect |
| It's time to dust off those walking shoes! | | | | exercise. In today's fast-paced society, regular |
| As a physical activity, walking can be done almost | | | | walking can be a welcomed break from the |
| anytime by anyone anywhere. All that's needed is | | | | stress of the day. Maybe you'll get to know your |
| a good pair of walking shoes. Walking is fun and | | | | neighborhood or neighbors better. There may be |
| reduces stress. As for injuries, walking has the | | | | walking trails you've never seen but wanted to. |
| lowest injury rate of all the various kinds of | | | | Wherever and however you choose to walk, not |
| exercise. | | | | only can the experience be fun, you'll know you're |
| You can walk with a partner, friend, family | | | | being good to your body in a variety of ways. |
| member or dog, maybe even a neighbor's dog. Or | | | | Besides the incredible breast cancer statistics and |
| you can walk with your favorite headset and | | | | findings of the breast cancer study, walking helps |
| music. If you are walking outdoors with a | | | | with weight control and bone strength, elevates |
| headset, keep one ear open to hear the sounds | | | | mood, helps build and maintain healthy muscles, |
| around you. | | | | joints and heart. With so many great health |
| As for basic walking tips: | | | | benefits, why not get started walking today! |
| As you begin regular walking, take it easy. | | | | |