love a walk, and the longer the better. But it seems that even just a 15-minute
stroll is good for you. A new study has found that walking for 15 minutes after
each meal could prevent older people developing type-2 diabetes. The post-meal
walk controls blood sugar just as much as one longer walk, according to the
research team at George Washington University.
study reported: “Elevated blood sugar after meals could increase the risk
of type-2 diabetes, so resting after eating is the worst thing you can do.”
study is the first to test short bouts of exercise in the "risky
period" following meals, when blood sugar can rise rapidly. It’s thought
that three 15-minute walks are as effective at reducing blood sugar over a
24-hour period as one 45-minute walk of the same "easy-to-moderate"
pace. But walking after food is "significantly more effective".
of short exercise sessions
it’s better to enjoy your chosen outdoors pursuit, whether walking, cycling or
kayaking or whatever, for more time than less, if you are short on time or low
on fitness less exercise more often is better than none.
shorter exercise ideas
rope: If you can
manage 10 minutes of skipping then you’re already fit. Skipping is a great form
of high intensity cardiovascular exercise and is surprisingly tough. Nipping
out to the back garden for a few minutes of skipping every morning and evening
will reap excellent health benefits.
about: Many households
own a large trampoline. Bouncing on a trampoline is beneficial for
cardiovascular fitness and strength building. When you bounce on the unstable
trampoline surface it causes your body to “hold itself together” so that you
utilise a range of muscles in areas such as stomach, back and legs.
to school: Instead of
dropping the kids at the school gates, park the car a mile from school and walk
with your kids each morning and afternoon. You’ll double the distance by
walking back to the car again. You and your kids will benefit form a healthy
to the shops: When you only
need a few grocery items, jump on your bike and take a rucksack with you to the
local shops. A few of these trips each week will soon mount up and give back
commute: If you drive or
catch the train or bus to work allow a litttle extra time to finish the journey
on foot. You could park the car a mile or more from the office or get off the
bus or train some distance form your place of work. You don’t need to walk far
every day as every small distance will mount up and won’t cause you to need too
much extra time.
garden: Every time you
pass the flower beds, bend over and pull out a few weeds. Or dash around the
front lawn with the lawn mower. The exercise benefits from gardening will mount
up and you’ll save the money you might have spent on a gardener.
weightlifting: When you’re
cooking the tea use the time to do bicep curls or squats while holding baked
bin tins (or similar) in your hands. Add in lunges and arm raises for greater
strength and conditioning potential.
us your tips for short bursts of health giving exercise.