Study shows a 15-minute, moderate-speed walk a half-hour after eating can control older folks' spikes in blood sugar

It's no news that walking is good for your health or for preventing diabetes, but a new study published in Diabetes Care says a 15-minute, moderate-speed walk about 30 minutes after eating, which is when blood sugar spikes, is most beneficial for older individuals needing to control blood-sugar levels.

As you age, the process in which insulin converts sugar and glucose from your food into muscle cells, and the liver where it's stored for energy, doesn't work as well as it did when you were younger. Leaving too much glucose in the blood can lead to Type 2 diabetes and cardiovascular damage.

Exercise has long been known to helps prevent these effects. And while many individuals may not be able to get the recommended 45 minutes of exercise most days of the week, the study shows how you can be smart and get the most out of your exercising time. Compared to 45-minute walks in the morning and afternoon, the study says that only the 15-minute, post-meal walks managed to significantly reduce blood sugar spikes during the important three-hour post-meal window, reports Brian Alexander of NBC News.

This is the first controlled experiments of its kind and could be useful for pregnant women at risk for gestational diabetes who may not be able to exercise for 45 minutes,” the study’s leader, Loretta DiPietro of the Department of Exercise Science at The George Washington University, told NBC.

“This is not for weight loss, and it’s not going to increase your cardiovascular fitness very much,” DiPietro said. “It’s very specifically for glycemic control with older age.” But the study's findings benefit everyone because we all experience glucose spikes after eating, said DiPietro.

Remember to take precautions when walking at night, especially considering less than half of Kentucky adults live in communities with elements such as sidewalks or shoulders that allow for safe walking or bicycling.

Kentucky ranks 37th, Louisville 33rd in percentage of commuters who bike or walk to work

Kentucky ranks 37th in the nation for its number of commuters who bike or walk to work. Of the 51 largest cities in the county, Louisville ranks 33rd.

These are the findings of the Bicycling and Walking in the United States: 2012 Benchmarking Report, compiled by the Alliance for Biking & Walking. As well as looking at commuter numbers, it also examined how safe those commuters are and where transportation funding is being spent on "alternative means of local travel," reports Jeannine Stein of the Los Angeles Times. (Times photo by Wally Skalij)

Alaska, despite its cold climate, has the highest percentage of commuters who bike or walk to work. Boston has the highest ranking among cities. The lowest are Alabama and Fort Worth, Tex.

Across the country, 12 percent of all trips are on foot (10.5 percent) or by bicycle (1 percent), though from 2000 to 2009, the number of cycling commuters increased by 57 percent. While numbers are growing, safety is a concern. In the 51 largest cities, 12.7 percent of trips are by foot and 1.1 percent are by bicycle, but 26.9 percent of traffic fatalities are pedestrians and 3.1 percent are bicyclists.

Despite the risk, the report makes a connection with biking or walking and health. It points out cycling and walking levels fell 66 percent between 1960 and 2009, while obesity levels increased by 156 percent. The picture was more grim when it came to children. Between 1966 and 2009, the number of children who biked or walked to school fell by 75 percent, while the percentage of obese children rose by 276 percent.

Despite the physical benefits of the activity, states spend just 1.6 percent of their federal transportation dollars on bicycling and walking, amounting to just $2.17 per capita, the report found.

Instead of biking or walking, people are still relying mostly on their cars. The report found 40 percent of trips in the United States in 2009 were shorter than two miles, but Americans used their cars for 87 percent of trips that were 1 to 2 miles in distance. When it came to trips up to 1 mile long, Americans still used their cars 62 percent of the time.

The report was funded by the Centers for Disease Control and Prevention, AARP and Planet Bike.