Did you know that a simple 10-minute walk after a meal can lower blood sugar spikes?
Christmas time is a busy time of year. The hustle and bustle often lead to lots of stress. It’s easy to say: slow down, eat healthy, avoid sugary and salty foods, and try to cut down on alcoholic drinks. It is MUCH HARDER to actually DO these things.
Let’s go back to basics…
And start with something as simple as walking.
Walking is a simple and often underrated and overlooked exercise, but it is very good for your health.
The benefits of walking include:
(1) You don’t need fancy shoes or equipment. You just need to wear comfortable shoes. Comfortable sandals are a good option, but closed shoes like sneakers are best, especially if you are diabetic.
(2) It’s easy on the joints. Walking is the perfect exercise to start with if you have not exercised in a long time. It is also a great form of exercise for people with arthritis and other joint problems.
(3) Stress relief. Walking is great for stress relief, especially when walking outside in nature. Fresh air and nature are naturally calming.
(4) Spending time with loved ones. Walking with friends and/or family is a great way to spend time with loved ones and catch up with one another.
(5) It’s good for your health. Walking reduces blood sugar spikes after meals, helps with digestion, and, over time, helps to reduce blood pressure as well.
(6) Better sleep. Walking every day helps you get better sleep at night. And better sleep at night reduces stress, blood sugar levels, and blood pressure.
So, how much walking do you have to do?
“Just 10 minutes a day will go a long way!”
Some fun walking ideas:
Here are some fun ideas to get you started with your walking routine this Christmas:
(1) Walk after every meal – challenge yourself – take a short walk after every meal, especially the heavy ones. Even walking in one spot is effective – some exercise is better than no exercise at all.
(2) Invite friends and family on your walks – use walking as an opportunity to catch up with family members, especially children who have a never-ending-supply of energy!
(3) Walk in fun places – to keep things interesting, try to walk in different places. The beach, parks, the cricket grounds or football fields, and Christmas light displays are all potential options.
(4) Count your steps! – If you have a pedometer or a watch that counts your steps, you can set up a small challenge for yourself and your family or friends. Whoever walks at least 8000 steps a day for the most days leading to Christmas day gets a prize!
(5) Involve the children & create memories – Involve the children on walks as part of a family tradition on Christmas Eve or Boxing Day, for example. It’s something they can look forward to each year, and it can be extra fun if you add games like hopscotch or jump rope.
Remember,
No one is perfect. You don’t have to wait for perfection. Start with short walks each day – it will do wonders for your health!
Dr Rachel Thwaites-Williams,
Family Physician and Public Health Specialist
