29 September 2021
Most doctors will tell you that walking is one of the best forms of exercise around. Not only that, but it is inexpensive. You don’t need a gym membership or fancy equipment. Just a good pair of walking shoes and a safe area to travel. Benefits include cardiac health, weight loss, blood pressure and blood sugar maintenance.
You have just finished a lovely meal, whether it is a satisfying lunch or a delicious dinner. The question is should you sit and allow your food to settle or get up and take a walk. Instead of relaxing, the choice should be to take a walk. If you move at a moderate or light pace, you are doing yourself a whole lot of good.
The most noted benefit to walking after a meal is improved digestion. The stomach and intestines are stimulated by the moderate physical activity and can help move the food through the digestive system. Studies show that it helps prevent ulcers, constipation, heartburn, colorectal cancer, and others.
Exercising after eating can prevent blood sugar spikes. This is particularly important in people who deal with diabetes, both types 1 and 2. With better control of the spikes, less medication is necessary to maintain a good sugar level. Even if you don’t have diabetes, it helps your sugar levels.
Physical activity has been linked to good cardiac health. Regular exercise shows to lower blood pressure and bad cholesterol, which will reduce the risk of stroke and heart attack. The Department of Health and Human Services recommends 30 minutes of moderate-intensity exercise at least five days per week. If you take a five to ten minute walk following your daily main meals, you can easily meet this requirement.
To lose weight you need to burn more calories than you consume. A program that includes walking can be a part of that weight control regimen.
Just a word of warning. Please note that all of the walking we discussed was at no more than a moderate intensity. Your goal is to walk at a pace where you can tell your heart is slightly elevated but you are not out of breath. If you are not in especially good shape or haven’t exercised in a while, it is suggested that you start at a lower intensity rate. Walking too fast can cause an upset stomach, indigestion, diarrhea, or gas. Jogging right after a meal is certainly not recommended.
Walking was one of those activities that many people took up during the isolation of Covid and 2020. it is still a good idea even though the majority of workers have returned to office or factory positions. Just be sure to discuss your plans with your healthcare provider especially if you have any pre-existing conditions or if you have not worked out in a while.
"Mwanzoni mwa mwaka wa 2021, madaktari wengi walikuambia kuwa ""kutembea ni moja ya aina bora za mazoezi.""" Si hivyo tu, bali pia ni ya bei nafuu. Huhitaji kuwa mshiriki wa mazoezi ya mwili au vifaa vya hali ya juu. Ni jozi nzuri tu ya viatu vya kutembea na eneo salama la kusafiri. Faida ni pamoja na afya ya moyo, kupoteza uzito, shinikizo la damu na kudumisha sukari ya damu. Umeshaanza tu kula chakula kizuri, iwe ni chakula cha mchana chenye kuridhisha au chakula cha jioni chenye kupendeza. Swali ni, unapaswa kukaa na kuruhusu chakula chako kukaa au kuamka na kutembea? Badala ya kupumzika, unapaswa kuchagua kutembea. Ikiwa unafanya hivyo kwa kasi ya wastani au ya polepole, unajifanyia faida kubwa. Faida inayojulikana zaidi ya kutembea baada ya mlo ni kuboresha utumbo. Mkojo na matumbo huchochewa na utendaji wa kimwili wa kadiri na waweza kusaidia kusafirisha chakula kupitia mfumo wa kumeng'enya chakula. Uchunguzi unaonyesha kwamba husaidia kuzuia vidonda, upungufu wa damu, kuchomwa na moyo, kansa ya utumbo mzito, na mengineyo. Kufanya mazoezi baada ya kula kunaweza kuzuia kuongezeka kwa sukari katika damu. Hii ni muhimu hasa kwa watu ambao wanakabiliwa na ugonjwa wa kisukari, aina ya 1 na 2. Kwa kudhibiti vizuri viwango hivyo, dawa chache zinahitajika ili kudumisha kiwango kizuri cha sukari. Hata kama huna ugonjwa wa kisukari, husaidia viwango vyako vya sukari. Utendaji wa kimwili umehusianishwa na afya nzuri ya moyo. Mazoezi ya kawaida huonyesha kupunguza shinikizo la damu na kolesteroli mbaya, ambayo itapunguza hatari ya kiharusi na mshtuko wa moyo. Wizara ya Afya na Huduma za Binadamu inapendekeza dakika 30 za mazoezi ya kiwango cha wastani angalau siku tano kwa wiki. Kwa kutembea kwa dakika tano hadi kumi baada ya chakula chako cha kila siku, unaweza kutimiza mahitaji haya kwa urahisi. Ili kupunguza uzito unahitaji kuchoma kalori nyingi kuliko unavyotumia. Programu inayohusisha kutembea yaweza kuwa sehemu ya utaratibu huo wa kudhibiti uzito. Neno la onyo tu. Tafadhali kumbuka kwamba kutembea kote tulikozungumzia hakukuwa na nguvu zaidi ya wastani. Lengo ni kutembea kwa kasi ambayo unaweza kusema moyo wako ni kidogo juu lakini wewe si nje ya pumzi. Kama wewe si katika hali nzuri hasa au hawajafanya mazoezi katika muda, ni mapendekezo ya kuanza katika kiwango cha chini ya nguvu. Kutembea haraka sana kwaweza kusababisha maumivu ya tumbo, ugonjwa wa kumeng'enya chakula, kuhara, au gesi. Kwa hakika si jambo la kupendekezwa kukimbia-kimbia mara tu baada ya kula. Kutembea ni moja ya shughuli ambazo watu wengi walichukua wakati wa kutengwa kwa Covid na 2020 bado ni wazo nzuri hata ingawa wafanyikazi wengi wamerudi ofisini au nafasi za kiwanda. Hakikisha kuwa unajadili mipango yako na mtoa huduma yako ya afya, haswa ikiwa una hali yoyote ya awali au ikiwa hujafanya kazi kwa muda.