Walking to Better Health

By Lawan Davis
Broadcast: September 3, 2003
This is Bob Doughty¹ with the VOA Special English Health Report.
Intense physical exercise is not the only way to better health. Studies show that walking several times a week can lower the risk of many diseases. They include heart disease, stroke, 1)diabetes², bone loss, 2)arthritis³ 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 cholesterol⁴ in the blood. Researchers say walking can sharply⁵ reduce the risk of suffering a heart attack.
Studies have also shown that walking for thirty minutes a day can delay and possibly prevent the development of type two diabetes. People who are overweight have an especially high risk to develop this disease.
Walking strengthens the muscles and builds up the bones that they are attached to. Studies show that women who walked and took calcium⁶ decreased their risk of developing 3)osteoporosis, or thinning of the bones. Walking can also help ease the pain of arthritis in areas where bones are joined. This is because walking strengthens the muscles around the bones.
Walking several times a week is a good way to control weight and lose extra body fat. Studies show it can also help ease the sad feelings of depression.
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. There are shoes that are designed especially for lots of walking.
Stretching is an important part of any exercise program. It helps prevent injury and muscle pain. You should stretch the muscles in your legs, arms and back before and after you walk.
How fast should you walk? For the best effect, doctors say you should walk fast enough to cause you to breathe hard. Yet you should still be able to talk. Let your arms move freely while you walk.
There are no rules to starting a walking program. You might walk short distances. Or you might walk up hills to strengthen your leg muscles. Health experts say you can gain the most from a walking program if you walk at 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. This is Bob Doughty.
注释:
1) diabetes [7daiE5bi:ti:z, -ti:s] n.（医）糖尿病
2) arthritis [B:5Wraitis] n.关节炎
3) osteoporosis [7CstiEupC:5rEusis] n.骨质疏松症

1 doughty   

adj.勇猛的，坚强的

参考例句：

• Most of successful men have the characteristics of contumacy and doughty.绝大多数成功人士都有共同的特质：脾气倔强，性格刚强。
• The doughty old man battled his illness with fierce determination.坚强的老人用巨大毅力与疾病作斗争。

2 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。

3 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。

4 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。

5 sharply   

adj.锐利地，急速；adv.严厉地，鲜明地

参考例句：

• The plane dived sharply and rose again.飞机猛然俯冲而后又拉了起来。
• Demand for personal computers has risen sharply.对个人电脑的需求急剧增长。

6 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。