Anyone who battles Diabetes knows that one of the major weapons in that war is Exercise. And, it doesn’t take an over-bearing regimen to be successful. In fact, something as simple and unobtrusive as Walking can do wonders!
In a recent study conducted by the National Coronary Artery Risk Development in Young Adults some most interesting facts were discovered, including but not limited to:
- Individuals with the highest step count were 61% less likely to have obesity problems.
- For Diabetics, a short 30-minute walk before or after a meal has profound impact on Blood Glucose levels.
- 10,000 steps is not a “magical number.”
In regard to that final point, a particularly interesting article came from the SPRING 2020 issue of POPULAR SCIENCE. Following are a few notes regarding “10,000 steps:”
Don’t Fret About 10,000 Steps
a) The “10,000” first came about in 1965 via a Japanese company, Yamasa Clock. b) Yamasa created a personal-fitness Pedometer called the Manpo-Kei, which means “10,000 Steps.” c) The Japanese symbol of “10,000” resembles a person walking/running, which is how Yamasa landed on the name … and the number! d) This number has ABSOLUTELY NO Scientific significance. e) A study has shown that in older women only 4400 footfalls lowered the risk of death, and that the benefit tapered off at about 7500! Apparently, 10,000 steps is NOT a “Magic Number” at all!
Regardless of the daily number you end up with, it’s obvious that it is beneficial to get in some steps at least. Ways that this can be easily accomplished include, but are not limited to:
- Rather than sharing a meal when meeting a friend, take a walk instead.
- Take the stairs instead of an elevator when possible.
- Hold Family and Business Meetings while walking.
- Walk your dog.
Though it may not be readily noticeable, there actually is a variance in what “Walk” can be defined as. The two extremes would undoubtedly be “mosey” and “power walk.” In between would be such terms as amble, stroll, and meander. And, believe it or not, our age determines which degree of “Walk” we need to adhere to!
While “Tip Toeing through the Tulips” may have done wonders for Tiny Tim, studies have shown that for older adults the best pace would be a “Brisk Walk.” Dr. Sushma Koneru of the Orlando Health Heart Institute in Florida defines “Brisk Walk” as 100 steps per minute, or three miles per hour. Adherence to such a pace for 30-minutes a day, five days a week does wonders in reducing Blood Pressure, controlling Diabetes, and reducing the risk of Heart Attack and Stroke.
One other form of walking that has proven to be beneficial for many health issues, including Diabetes, is the Meditation Walk. Slightly different in the way it is manifested, the Meditation Walk typically is accomplished by walking in a circle; back and forth in a straight line or in a labyrinth. To receive a maximum amount of benefits you may want to do additional research regarding the various aspects of the Meditation Walk.
While Walking is not the only way to accomplish exercise, it is one of the least expensive and, for many, most convenient. For dealing with Diabetes, and better health in general, some form of exercise is vitally important, and we would suggest that if you not are already involved in some kind of exercise program you begin one at your very earliest convenience!
If you, or someone you know, needs help in managing their Diabetes, please call AVEON HEALTH at 480-300-4663 to make an appointment with a member of our staff and allow them to escort you down the path to an improved quality of life for you and your loved ones!
This Blog was written, in part, with information gleaned from the following sources:
https://www.newsbreak.com/news/1521683989173/getting-in-your-daily-steps-can-reduce-your-risk-of-diabetes-and-high-blood-pressure
https://www.healthline.com/health-news/seniors-advised-to-walk-more-briskly
https://www.healthline.com/health/walking-meditation/tips