How a simple tweak to your daily routine could cut your risk of killer illness | The Sun
MAKING a simple tweak to your daily routine could cut your risk of a killer illness.
By just doing an activity such as walking can lower the risk of type 2 diabetes, a study has revealed.
Incorporating some moderate-to-vigorous physical activity managed, through a variety of biological mechanisms, to reduce the risk of diabetes, a report in the International Journal of Behavioral Nutrition and Physical Activity found.
The study found that engaging in higher degrees of physical activity could reduce obesity, a risk factor for diabetes.
Undertaking exercise increases glucose uptake in the skeletal muscles.
Muscular functions, such as contractions, increased the transportation of glucose into skeletal muscles from the blood, independent of insulin.
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Some experts consider moderate physical activity, like walking, an underrated form of exercise because it confers a number of physical and mental health benefits.
Recent studies have shown that regular walking, as defined by a higher number of steps each day, is associated with a lower risk of “all-cause mortality”.
However, there is little data available on how the number of daily steps is linked to a diabetes risk.
The recent report though looked at the relationship between the number of steps taken each day and diabetes risk.
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Some 6,634 adults from the Hispanic community took part between 2008-2017.
In the study, experts correlated the increasing steps taken each day with a decreased risk of developing diabetes.
It found that every 1,000 steps taken each day over a six-year period was found to reduce the risk of diabetes in adults by 2-3 per cent.
It also found that taking a greater number of steps each day resulted in a greater reduction in diabetes risk.
Doing the same number of steps each day but with a higher proportion of intense steps was also found to lead to a greater risk reduction than doing the same number of steps each day with a lower proportion of intense steps.
The association between the daily number of steps and a reduced incident of diabetes in adults at high risk was also observed, including older adults as well as those with obesity and prediabetes.
Another study looking at people in old age has revealed that pensioners walking just 10 minutes a day could reduce their risk of dying from any cause by as much as 40 per cent.
HOW TO MAKE WALKING A HABIT
Walking is one of the “easiest ways to get more active, lose weight and become healthier,” according to the NHS.
It recommends going for a “brisk” walk for at least 10 minutes every day.
A brisk walk is about 3 miles an hour, which is faster than a stroll.
As a handy guide it says you should still be able to talk but not sing the words of a song.
For anyone not used to taking daily exercise, the NHS recommends increasing your walking istance gradually.
The NHS also has great tips on how to stay motivated.
Think of ways to include walking in your daily routine.
Examples include:
- walking part of your journey to work
- walking to the shops
- using the stairs instead of the lift
- leaving the car behind for short journeys
- walking the kids to school
- doing a regular walk with a friend
- going for a stroll with family or friends after dinner
Walking while listening to music or a podcast can take your mind off things and help get you into a rhythm, helping you to walk faster.
There is also the free Active 10 app from the NHS website which tracks your progress and provides goals to aim for.
It also helps to mix things up on your walks and try walking different routes and places.
Joining a walking group can also help keep you motivated and it’s a great way to make new friends.
Korean researchers examining more than 7,000 pensioners aged 85 and over tracked their exercise levels and whether they died from 2009 to 2014.
Lead author Dr Moo-Nyun Jin, a cardiologist, said it indicated people should aim to “keep walking throughout life”.
Another study indicated walking can reduce the risk of death in over 60s by 28 per cent for every extra 1,000 steps they take a day.
The NHS says adults aged 65 and over should aim for at least 150 minutes of moderate activity – including walking – every week.
Undertaking light exercise can help reduce the risk of heart attacks and stroke as it keeps the organ in good shape and lowers blood pressure.
Chloe MacArthur, senior cardiac nurse at the British Heart Foundation, told the Daily Mail: “We know that regular physical activity is good for us at any age as it helps to maintain a healthy weight and reduces your risk of developing high blood pressure and high cholesterol.
“These are vital to reduce your risk of having a heart attack or stroke, and improve your quality of life.
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“It's never too late to get active. Start small and try to incorporate more movement in your day to day life, whether that is doing the housework, gardening or popping out for a quick stroll.
“For anyone who isn't mobile, chair-based exercises that can be completed at home can also be beneficial. You'll find that those active minutes soon start to add up.”
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