We all know walking is a terrific way to stay in shape and burn more calories, but a new Australian study shows it lessens the chance of becoming diabetic.
The nationwide researchers gave nearly 600 adults a pedometer to measure how many steps they took over two consecutive days in 2000 and again in 2005. The subjects also answered diet and lifestyle questionnaires and had their measurements taken which included height, weight and insulin sensitivity.
What the researchers discovered was that those people who walked the most during the five year period, not only had lower body mass index, but were also more sensitive to insulin and less likely to develop diabetes.
Many health experts already recommend people walk 10,000 steps a day which is equal to around five miles. The studys authors, from the Murdoch Children's Research Institute in Melbourne, suggest that if a sedentary folks increase their daily steps to reach 10,000, they would not only lower their body mass index by almost one point but improve their sensitivity to insulin by three times.
HOW TO TALLY YOUR STEPS:
1 mile = 2100 average steps.
1 block = 200 average steps
10 minutes of walking = 1200 steps on average
Bicycling or swimming = 150 steps for each minute.
Weight lifting = 100 steps per minute
Roller skating = 200 steps per minute EASY WAYS TO STEP IT UPUse the furthest entrance into your workplace from your parking spot or bus stop, and walk through the building to your work area. Don't stand, pace - when waiting for the bus, waiting at an elevator, etc. pace around in circles rather than just standing.Park in the far back of the parking lot and walk further to the door. Get off the bus a stop or two before your usual stop and walk the rest of the way. Circle the room when waiting for meetings to start. Take the stairs rather than the elevator, especially for one to three floors, both up and down. When making a phone call, stand up and pace around as you talk. When people want to meet for lunch, suggest you walk to the restaurant or take a walk after the meal.Walk to the TV to change channels instead of using the remoteDuring TV commercials, get up and walk around the house. When doing errands, park in a central location and walk to your store destinations. Return the shopping cart all the way into the store after grocery shopping. Never drive through - get out and park and walk into the bank or fast food stop instead. Walk the dog much longer.When waiting for a train, plane or bus, secure bags and walk around. Instead of going to a matinee, visit a park or museum.Robin Westen is ThirdAges medical reporter. Check for her daily updates. She is the author of Ten Days to Detox: How to look and feel a decade younger.See what others have to say about this story or leave a comment of your own.
Free Diabetic Recipe Book
Get your free meal guide and recipe booklet today, packed with more than 60 recipes to help you or your loved ones better manage diabetes symptoms.
Click here to get yours!
