HEALTH REPORT - Walking

HEALTH REPORT
–
June 19, 2002: Walking

By Lawan Davis

This is the VOA Special English Health Report.

Researchers agree that intense¹ physical exercise is not the only way to gain better health. Studies show that
walking several times a week can lower the risk of many diseases³. They include heart disease², stroke⁵, diabetes⁶,
bone loss, arthritis⁷ and depression. Walking also can help you lose weight.

Fast walking is good for the heart. It lowers the blood pressure. It raises the amount
of good cholesterol⁸ in the blood. Researchers say walking can reduce the risk of
suffering a heart attack by as much as fifty percent.

Studies have shown that walking for thirty minutes a day can delay and possibly
prevent the development of Type Two Diabetes. It can prevent diabetes among
people who are overweight and at risk for the disease.

Walking strengthens the muscles and builds up the bones to which they are attached.

Studies show that women who walked and took calcium⁹ decreased their risk of
developing osteoporosis or thinning of the bones. Walking also helps ease⁴ the pain of arthritis in areas where
bones are joined by strengthening the muscles around the bones.

Walking several times a week is a good way to control your weight and even lose body fat. Studies show it also
helps ease depression, feelings of extreme sadness.

Experts say walking is one of the safest ways to exercise. There is a low risk of injuries. So it is good for people
who are starting an exercise program for the first time and for older people.

A walking program is easy to start. You should wear loose clothes and good shoes. Shoes designed for walking
are best.

You should stretch the muscles in your arms, legs, and back before and after you walk. Stretching is an important
part of any exercise program. It helps prevent injury and muscle pain.

How fast should you walk? You should be breathing hard while you are walking. Yet, you should be able to talk.
Let your arms move back and forward at your sides while you walk.

There are no rules to starting a walking program. You may walk short distances. Or you may walk up hills to
strengthen your leg muscles. Health experts say you can gain the most from a walking program if you walk about
five kilometers an hour for thirty minutes a day. You should do this about five times a week.

This VOA Special English Health Report was written by Lawan Davis.

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1 intense   

adj.认真的，专注的；强烈的；紧张的；热情的

参考例句：

• Susan was an intense young lady.苏珊是一个热情的年轻姑娘。
• The quarrel caused her intense unhappiness.争吵令她极其不快。

2 disease   

n.疾病，弊端

参考例句：

• The doctors are trying to stamp out the disease.医生正在尽力消灭这种疾病。
• He fought against the disease for a long time.他同疾病做了长时间的斗争。

3 diseases   

n.疾病( disease的名词复数 )；弊端；恶疾；痼疾

参考例句：

• Smoking is a causative factor in several major diseases. 抽烟是引起几种严重疾病的病因。
• The illness frequently coexists with other chronic diseases. 这种病往往与其他慢性病同时存在。

4 ease   

n. 安乐,安逸,悠闲; v. 使...安乐,使...安心,减轻,放松

参考例句：

• His mind was at ease and he felt confident in the future. 他心情舒畅,对前途很有信心。
• You should ease up on the child and stop scolding her. 你应该对那个孩子宽松些,不要再骂她了。

5 stroke   

n.笔画，击打，连续的动作，中风，心跳；vt.奉承，轻抚； vi.击打，心跳...

参考例句：

• He drove in a nail with one stroke of the hammer.他一锤就把钉子敲进去了。
• He broke the lock with one stroke of the hammer.他一锤就把锁砸坏了。

6 diabetes   

n.糖尿病

参考例句：

• In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者，医生告诫他们不要吃糖。
• Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。

7 arthritis   

n.关节炎

参考例句：

• Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
• He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎，在医院住了三个月。

8 cholesterol   

n.（U）胆固醇

参考例句：

• There is cholesterol in the cell of body.人体细胞里有胆固醇。
• They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。

9 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。