January 2011 Archives

January 27, 2011

How Walking 10,000 Steps Each Day Enhanced my Insulin Sensitivity in a Couple of Months



The following blog entry comes courtesy of a guest blogger, Stacy H. Federico, who has a blog devoted to raising awareness of Type II Diabetes and the benefits of healthy eating. We would like to thank her for her contribution to our blog.

Taking 10,000 steps every day (or walking about five miles) is incredibly useful to you.

I started walking 30 days ago. I wake up every day at 5:30 and walk about 5 mls (with my dog).

I had been so happy with myself. Recently a buddy told me, "What are you currently doing for exercise today?" I informed her about the walking, and she said, "Yeah, but what exactly are you doing for exercise?"

She declared that walking does not get the heart rate up sufficiently and won't do one thing to enhance my overall health or my waist line and that if I needed to lose any weight, I needed a true workout.

Well , I informed her the 10,000 steps philosophy isn't new...the good news is the 10,000 steps regimen has additionally been linked with an increase in insulin sensitivity in over 50 adults.

In a 5 years Australian analysis of nearly 600 men and women averaging fifty years age, walking a lot more steps was linked to reductions in BMI (Body Mass Index), waist to hip ratio, and insulin sensitivity.

The analysis, authored by professionals from the Murdoch Children's Research Institute in Melbourne, was released inside the British Medical Journal (BMJ). (Available here: http://www.bmj.com/content/342/bmj.c7249.full.pdf?sid=fc7e7b28-17b4-4173-894c-b3e493b71805)

The authors determined that the sedentary person who modified behavior over 5 years to satisfy the 10,000 daily step criteria could have a threefold improvement in insulin sensitivity compared to someone that worked up to 3,000 steps 5 days weekly.

In line with the experts, the connection of step activity with improved insulin sensitivity was principally accounted for by lower bmi.

So you? Are you still reading this report? Move out and walk!

1. Get yourself a pedometer.
2. In case you have a desk job, stand up and walk every hour.
3. Park farther away from entrances.
4. Put down the telephone, eliminate that e-mail, and walk.
5. Walk or jog in place during your preferred tv show.
6. Consider the stairs.
7. Pacing....
8. Go ahead and take puppy for a walk.
9. Hit the shopping center.

Who am I ?: Stacy H. Federico is posting for the diabetic snacks on the go website, her personal hobby blog devoted to tricks to help website visitors to stop Type 2 diabetes and help the awareness on healthy eating.