francene--blog. Year 2013
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June 13th

6/13/2013

 
Here's something we can all utilize. A short walk after a meal is beneficial. To everything. Perhaps you'll hear birdsong or the trees swishing. The wind might brush your face. Any green growth you pass will rest your eyes.

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But most of all, a new US study has shown that a 15 minute walk after a meal could cut the diabetes risk in older people. Elevated blood sugar after meals could increase the risk of type-2 diabetes, so resting after eating is the worst thing you can do. Post-meal walks control blood sugar as well as one long walk. The study was the first to test short bouts of exercise in the risky period following meals, when blood sugar can rise rapidly.

The important take-home message is that doing any physical activity, even at a low intensity, is good for you.

Older people may be particularly susceptible to poor blood sugar control after meals due to insulin resistance in the muscles and slow or low insulin secretion from the pancreas, the researchers said. They found the best time to walk was after the evening meal, which is often the largest of the day and therefore causes the greatest rise in blood sugar.

Picturewww.open.edu

Lately, I've felt cold after the evening meal, especially in the legs. I sit at my computer for an hour before retiring to the living room with my husband. Even though it's supposed to be summer, the temperatures are low. He's nice and warm, having cooked the meal and washed the dishes. I'm so cold I spread a blanket over my legs. Before you scoff that I'm lazy—I have a walking disability. An accident during a hip replacement shattered my femur, resulting in the bone being pinned and screwed onto a shaft. That should have worked, but it didn't. My leg is crooked and my walking is slow and painful. A rollator solves the problem outside.
It's pretty funny when other walkers pass me by on my afternoon stroll. I'm like the tortoise plodding on as the hare bounds past on wings of youth.

Dah! I see it now. Perfectly logical. I needed exercise.

Now I have a dilemma. My schedule will need to change. I've always loved routine—more so since I've passed the 70 year threshold. Mind and body respond well when I anticipate what is to come.

Nothing for it, I must alter that habit and walk for my life. Apparently, three 15 minute walks are better than one 45 minute workout.

Do you know someone who could benefit from this advice?


Wendy Bottrell link
6/13/2013 01:38:12 am

Great post Francene! Everyone could use this information. Getting out for a walk is a great way to exercise. Thanks for providing the info on this topic! Best Regards, Wendy

Francene Stanley link
6/13/2013 03:14:22 am

I asked the nurse about it today and she confirmed they'd given the same advice for years. After my evening meal, I took my second walk of the day amongst commuter traffic. Hope the tall trees opposite soak up some of the exhaust fumes. I'm well on the way to establishing a new habit.

Lois Middleton link
6/13/2013 06:03:20 am

Great post! Along with several other things that happened to my body all at once a couple of years ago (I call it my body's adventure!), I was diagnosed with Type-2 diabetes. Walking is one of the things I do more of these days and I know I feel better... thanks!

Francene Stanley link
6/13/2013 11:36:41 pm

Thanks for sharing your experience, Lois. I'm making a concentrated effore to walk after my meal now--before this happens to me.

Amy link
6/13/2013 08:23:45 am

Francene, I admire you enormously for getting out and walking even though it is difficult for you. You'll be so much healthier for it. I firmly believe that exercise is the fountain of youth that so many people are searching for.

Francene Stanley link
6/13/2013 11:45:31 pm

I think you're right. My husband is really fit and active at 74. He's in an out of the home all day.

Alana link
6/13/2013 10:51:54 am

My mother in law, who is 85, used to be an avid walker but after several injuries (due to falling) she had just about stopped doing any kind of exercise and her physical condition was deteriorating. What a difference two hours a week of chair exercise at the local senior citizens center has made. I hope she can walk again, even just a little, for exercise.

Francene Stanley link
6/13/2013 11:46:59 pm

I used to be very active too, but at nowhere near her age. I'm glad the chair exercise helped. I've booked an appointment with the physio. I hope he can help me strengthen my leg.

Julie Schuster
6/17/2013 05:43:34 am

I am your twitter friend, I am loving your blog page, you are articulate and well informed


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    Author

    Francene Stanley, author of many published novels. If you like my writing, why not consider purchasing one of my books? You'll see them on the sidebar below.
    Born in Australia, I moved to Britain half way through my long life.

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