"Walking is man's best medicine."
No words of advice could be more true, you can literally walk your way to better health. It does not require expensive equipment or a gym membership, all you need is a pair of comfortable shoes and you are set. And the best part, you only need to walk for 10 minutes to reap some amazing benefits.
Studies have shown (link) that a brisk 10 minute walk after a meal can increase insulin sensitivity by 30%, therefore lowering blood sugar and insulin levels. The same study also revealed, in regards to lowering blood sugar levels, a 10 minute walk after each meal is better than one continuous 30 minute walk once a day. In short, frequency of movement is more important than duration.
If you are diabetic, prediabetic, or if diabetes runs in your family this is exciting information. Keeping blood sugar levels within the normal range will support your overall health and longevity. According to the American Heart Association, "adults with diabetes are two to four times more likely to die from heart disease than adults without diabetes."
Simple, practical tools that support our health, such as walking, are easy to incorporate into our day to day lives. Even if it's raining, no problem, walk around the inside of your house or down the hallway of your apartment building. If you have stairs, even better, make several trips up and down the steps with a few laps around the dining room table and you are on your way to better health. If you get bored with walking turn on some music and dance for 10 minutes. (If you have small kids they will love the after dinner dance party.) The point being, get moving, especially after a meal.
If you are able to walk you can do this for yourself. Commit to walking everyday for 10 minutes after your biggest meals and watch what happens. It's life changing.