| Diet and Exercise. They are the inseparable twins | | | | The folks at Diabetes In Control assembled a |
| that are seen and heard everywhere. You can't | | | | group of diabetics to participate in the 10,000 |
| have any sort of effective weight loss or fat loss | | | | Steps A Day program. Each one was given a |
| without incorporating both into your daily regimen. | | | | pedometer and asked to work toward increasing |
| This article is going to focus on the exercise | | | | their daily steps until they reached 10,000 per day. |
| aspect. We're not talking about power-lifting or | | | | At the beginning, the average person was taking |
| marathon running, but exercise for the common | | | | 3,100 steps per day, so they had to increase by |
| man or woman. | | | | a significant, but not impossible amount. |
| My wife and I had joined a gym last September, | | | | After just three months, they saw significant |
| but I had not stepped into the place until almost | | | | improvements in blood glucose, weight, body fat, |
| December. Why, you ask? I was afraid of the | | | | cholesterol, and overall fitness. Here are some of |
| soreness and stiffness that accompanies the first | | | | the average results: |
| several weeks of beginning an exercise regimen. | | | | LDL Cholesterol went from 114 to 98 |
| Fear of pain kept me away. | | | | Blood Glucose went from 182 to 153 |
| Even my own disappointment at the condition of | | | | Total Cholesterol went from 191 to 159 |
| my body was not sufficient to overcome my | | | | HDL (the "good" cholesterol) went from 36 to 48 |
| fear of starting to exercise. After this past | | | | Triglycerides went from 220 to 159 |
| Thanksgiving, however, I weighed in at an all-time | | | | Average weight loss: 4.1 pounds |
| personal high. It was shocking, at least to the | | | | The study concluded with the following |
| point that it inspired me to begin working out. | | | | comments: "Over 15 patients reduced their |
| My fears ended up being unfounded. I faithfully | | | | medications, 6 eliminated some of their |
| take R+ Alpha Lipoic Acid ( which (among many | | | | medications. 3 patients were able to get off all of |
| other things) aids in circulation, and my muscles | | | | their medications. Most lowered their blood |
| never really got sore at all. | | | | pressure and had more energy. The average |
| I'm happy to have avoided the pain, but the | | | | weight loss was 4+ lbs and everyone agreed to |
| whole experience got me thinking... it was fear | | | | make the program as part of their lifestyle." |
| that kept me away. What is keeping you away? | | | | Wow, that's pretty amazing stuff! |
| For many people, fear may not be the issue. It | | | | If you can walk for about thirty minutes at a |
| may be that joining a gym is not convenient, too | | | | good pace, you'll find you are at or near the |
| expensive, too difficult, or simply beyond their | | | | 10,000 step goal. If you can't afford thirty straight |
| abilities. | | | | minutes, here are some ways to increase your |
| I began to look around for recommendations of | | | | steps each day. |
| an exercise regimen that is easy enough for | | | | 1. Park at the back of the parking lot. You'll spend |
| nearly everyone, and yet effective enough to | | | | less time looking for the "right spot" and avoid |
| facilitate a meaningful weight loss. Surprisingly, | | | | door dings too! |
| there is plenty of information to suggest that | | | | 2. Avoid the elevator and escalator. Stairs are |
| walking for a half an hour each day can do | | | | usually an option, so take them instead. |
| incredible things in a very short amount of time. | | | | 3. Shop alphabetically. Don't loop through the aisles, |
| But... what if you can't string together 30 | | | | checking things off your list as you go. |
| uninterrupted minutes to go for a walk? The | | | | Alphabetize your items and go from point to |
| answer is simple... buy a pedometer. | | | | point. |
| The website ( published a study that proves you | | | | 4. Get a post office box near your home. Walk to |
| can achieve significant health benefits from simply | | | | retrieve your mail each day. Walk your outgoing |
| walking briskly for 10,000 steps each day. | | | | mail to a community mailbox, post office or |
| So, what can walking do for you? More than you | | | | mailing center. |
| might imagine. Walking helps to control body | | | | Most importantly, though, get yourself a |
| weight, blood sugar and levels of cholesterol. | | | | pedometer and begin to keep track of your |
| Walking at a brisk pace can burn around 300 | | | | steps. See if you can't get yourself up to 10,000 |
| calories an hour. | | | | steps a day. You'll appreciate the results if you do! |