Walking is one of the best forms of exercise for everyone. Anyone, regardless of age or fitness level, can do it everyday without risk of injury. Here are some walking tips for those who want to take up this excellent exercise:

* A good pair of shoes is indispensable. An ill-fitting pair that does not provide good support can cause muscle soreness and injury.

* Warm up properly by stretching your leg muscles for at least five minutes to prevent injury.

* Start slow and go for short distances at first, about 20-minute walk will do fine. Gradually build up your walking regimen over a period of six to eight weeks until you can easily walk for about an hour.

* Do not over exert yourself. Easy does it pacing is the key.

* Cool down and stretch again.

There is overwhelming evidence to show that people who eat high amounts of fruit plus vegetables have lower rates of cancers, according to the Department of Epidemiology, at the Harvard School of Public Health. A study done in Japan a country with one of the highest cigarette consumption rates in the world, but a low incidence of lung cancer emphasizes his scientific fact.

Researches concluded that this was due to Japanese diet which is rich both in vegetables and fruits. The big buzzword in nutrition research right now is a set of chemicals contained in fruit and vegetables called phytochemicals. Citrus fruits and berries contain flavanoids, a phytochemical, which prevent cancer-causing hormones from attaching themselves onto a cell. Phytochemicals are available in supplemental pill form, but experts maintain that they cannot substantially replace the real McCoy. Your body absorbs these phytochemicals best when consumed in their natural state.

Pregnant women who eat balanced diets with generous amounts of fruit containing folate greatly reduce their risk of having children who may develop early childhood brain cancers, such as those that can cause neural tube defects.