(15分钟走步行怎么将改进生活水平?)
According
to a research by Mayo Clinic, minimal activity sustained for 30 minutes
(walking 0.7 miles in 33 minutes) lowers post-meal glucose concentrations. Such
activity has little or no risk for almost everybody. The diabetes patients had 145% higher glucose
after inactivity compared to when they walked. walking began to affect glucose
levels ten minutes after the exercise started and the benefits extended until
five minutes after it had stopped.
A report published by Diabetes Care,
the benefits of walking after meals were much more significant than taking one
sustained walk in either the morning or afternoon. Lead author Dr. Loretta DiPietro told ABC News:
"A post-meal walk is timed to when blood glucose just starts to climb. The muscle activity and the muscle
contractions help to clear glucose."
Post-meal walking is most beneficial to middle-aged and obese people who
are showing signs of pre-diabetes or older people who may be too stressful to
take one giant bout of exercise. At
least three walks per day are necessary to see results.
Another study by George Washington University shows
that a 15-minute walk after each meal can help to lower the risk of type 2
diabetes, especially in elderly adults. Besides can significantly reduce blood
sugar levels, it helps minimizing the risk of cardiovascular diseases.
After evaluating 10 volunteers in
their early 70s who have elevated blood sugar levels and not diabetic,
participants were asked to walk on a treadmill for either 45 minutes in the
mid-morning or afternoon, or for 15 minutes after each meal, researchers found
that:
·
Three short walks after meals were just as effective
as a 45-minute walk in reducing blood sugar.
·
High post-dinner blood sugar is a strong indicator of
excessive 24-hour glucose levels, so resting after a meal can be one of the
worst habits to fall in to.
·
Walking after the evening meal, which tends to be the
largest consumed, was most effective.
Base on a sample size of 20,000 Britons, Imperial College
London and University College London found that people who get to work under
their own steam are around 40 per cent less likely to develop diabetes as those
who drive. Cycling, walking, and using
public transport were all associated with a lower risk of being overweight than
driving or taking a taxi.
High blood pressure, diabetes, and being overweight are all
major risk factors for heart and circulatory disease. The majority have Type 2 is strongly linked
to being overweight or obese, leading a sedentary lifestyle and an unhealthy
diet. British scientists used survey
data from 2009-11 to find the links between active travel to work and diabetes
or hypertension.
Robin Hewings, of Diabetes UK, said the charity ‘recommends
that the best way to reduce your risk of Type
2 diabetes is by combining physical activity with a healthy balanced diet that
is low in salt, fat and sugar and rich in fruit and vegetables’.
This study has highlighted the importance of building
physical activity into the daily routine by walking, cycling or using public
transport to get to work is good for personal health.
A study by Leicester University found those at high risk of
developing diabetes can reduce the likelihood by cutting the time they spend
sitting by 90 minutes a day.
From a personal’s
perspective, Good health will go a long way in managing a person’s quality of
life from now onwards.
The report, Walking Works, by Ramblers and Macmillian Cancer
Support details the health benefits of the humble walk - Regular walking to
fulfil the 150 minutes of moderate physical exercise every week recommended by
the UK's chief medical officer could save 37,000 lives each year. It could also lead to nearly 300,000
fewer cases of type 2 diabetes.
After observing participants aged
between 18 and 80 over a six-year period, Lawrence Berkeley National Laboratory in
California found that brisk walking reduces the risk of heart disease more
effectively than running – Walking reduced the risk by 9.3% as compare to 4.5%
in running.
Based on a
12-year study of more than 300,000 people, researchers from University of
Cambridge said –
·
A lack of exercise
could be killing twice as many people as obesity in Europe,
·
676,000
deaths each year were down to inactivity as compared with 337,000 from carrying
too much weight.
They concluded that getting everyone
to do at least 20 minutes of brisk walking a day would have substantial
benefits.
Prof Ulf
Ekelund, one of the researchers, told BBC News:
"The
greatest risk [of an early death] was in those classed inactive, and that was
consistent in normal weight, overweight and obese people,"
"Twenty
minutes of physical activity, equivalent to a brisk walk, should be possible
for most people to include on their way to or from work, or on lunch breaks, or
in the evening instead of watching TV."
How
to start an exercise?
Dr. I-Min Lee, an associate professor
of medicine at Harvard Medical School, said "For someone who's not
accustomed to being physically active, we say start slowly and increase
slowly". Instead of taking one
30-minute walk, take three shorter walks of 10 minutes each. They'll still have
the same beneficial impact.
After my transplant, I took a slower
pace of walking and walked a shorter distance.
When I was comfortable, I increased my pace with walked for longer
distance. In
addition, buy specialist walking shoes because we strike the ground first with our heel when we
walk.
Matter
to note for Diabetics –
If one is
taking diabetic medications or insulin, exercise can increase the risk of
hypoglycemia or low blood sugar. If
one’s glucose is too low, one may be fainted.
Precautions must be taken. One
should check the blood sugar level before exercising - experts propose at least
5.6mmol/L. Personally I take a small bowl
of cereals without any milk before my walking.
Such step is agreeable by my dietitian.
Underlying message of my post to you:
· A
small amount of exercise will have a long term impact on the well-being of your
health and your pocket.
· Do
not get overwhelmed by the prospect of exercise. Just go out and be active.
· If
you decide to lunch-in during office hours, it is beneficial to take a 15
minutes of walks after the meal
· 15
walking out of office and get some sun lights for Vitamin D – Sound familiar (I
have a post on this topic)
· Do
not sit in front of the TV after each meal, take a walk with your partner. Besides improve relationship, it has health
benefits.
Other
Relevant Posts for your Reading (您能读其他相关的博克):
·
Type
2 Diabetes - 10 Myths & Facts (10个神话&事实关于第二类型糖尿病)
·
Blood
Test Report & Creatinine (验血报告&肌氨酸酐)
·
Difference between
Glycosylated Hemoglobin (HbA1c) and Blood Glucose (葡基化的血红蛋白 (HbA1c)
和血糖之间的别)
Disclaimer: I am not a Medical Doctor. All my blog postings
are based on my personal experience that I've went thru and what I've read up
from the internet. If you've any symptoms of diabetes OR want to better manage
your health, I strongly urge you to have regular medical-ups to avoid future
complications. In addition, control your diet portions and have regular
exercise.
(我不是一位医生。所有我的博克投稿是我有经历的我的个人经验，并且我从互联网读了。如果您有糖尿病的任何症状或要更好处理您的健康，我强烈敦促您有规则健康检查以避免未来复杂化。另外，控制您的饮食部分并且有定期运动.)
