The Impact of Walking Speed on Reducing the Risk of Type 2 Diabetes, Reveals Study
Walking briskly can greatly reduce your chances of developing type 2 diabetes, according to a recent study Discover the incredible benefits of this simple yet effective exercise in lowering your diabetes risk
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A recent study discovered that when it comes to reducing the risk of type 2 diabetes through walking, not only the duration but also the pace of your walk makes a significant difference.
A recent study published in the British Journal of Sports Medicine found that brisk walking can reduce the risk of developing type 2 diabetes by nearly 40% later in life. Lead author Dr. Ahmad Jayedi from the Semnan University of Medical Sciences in Iran noted that previous research has shown that those who engage in frequent walking are at a lower risk of developing type 2 diabetes. Specifically, individuals who spend more time walking each day have a decreased risk of developing the condition.
The authors noted that previous research has not provided clear guidance on the ideal regular walking speed for reducing the risk of diabetes, and there is a lack of comprehensive reviews of the evidence.
Going a certain pace during your walk may help lower your type 2 diabetes risk, according to a new study.
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The authors of the study analyzed 10 previous studies conducted from 1999 to 2022, which examined the connection between walking speed, measured either by timed tests or self-reported by participants, and the onset of type 2 diabetes in adults from the United States, the United Kingdom, and Japan.
Following an average eight-year follow-up period, the researchers discovered that individuals who walked at an average or normal pace had a 15% lower risk of developing type 2 diabetes compared to those who walked casually. Furthermore, individuals who walked at a "fairly brisk" pace had a 24% lower risk, and those who walked at a "brisk/striding" pace experienced the most significant benefit, with a 39% reduction in risk.
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The speed of walking was categorized as follows: easy or casual at less than 2 miles (3.2 kilometers) per hour, average or normal at 2 to 3 miles (3.2 to 4.8 kilometers) per hour, a "fairly brisk" pace at 3 to 4 miles (4.8 to 6.4 kilometers) per hour, and "brisk/striding walking" at more than 4 miles (6.4 kilometers) per hour. Each kilometer increase in walking speed above brisk was linked to a 9% lower risk of developing the disease. Dr. Robert Gabbay, chief scientific and medical officer for the American Diabetes Association, noted that the ability to quantify the speed of walking and incorporate it into the analysis is interesting.
Dr. Carmen Cuthbertson, an assistant professor of health education and promotion at East Carolina University who was not part of the study, emphasized the significance of intensity in diabetes prevention. She stated via email, "Engaging in any physical activity is beneficial, but for diabetes prevention, it is crucial to participate in higher intensity activities, such as brisk walking, to maximize the benefits."
Gabbay noted that the study does not establish a direct cause-and-effect relationship, but he suggested that engaging in more vigorous exercise may lead to improved physical fitness, weight reduction, decreased insulin resistance, and a lowered risk of diabetes.
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Dr. Michio Shimabukuro, a professor and chairman of the department of diabetes, endocrinology, and metabolism at the Fukushima Medical University School of Medicine, concurred, stating that "higher exercise intensity from faster walking speeds can lead to a more significant impact on physiological functions and overall health." Shimabukuro was not part of the study.
Dr. Borja del Pozo Cruz, principal investigator of health at the University of Cadiz in Spain, who was not involved in the research, also noted that walking speed could be an indicator of health status, with healthier individuals typically walking at a faster pace.
del Pozo Cruz emphasized the need for randomized controlled trials to confirm or refute the observed results, as there is a high risk of reverse causality, where health deficits may better explain the results.
Gabbay emphasized that the key message is the importance of walking for improving health. While walking faster may have additional benefits, it is crucial to first focus on encouraging people to walk more, especially since most Americans do not walk enough to begin with.
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New research suggests a stronger connection between ultraprocessed foods and cancer. For those looking to push themselves, experts recommend using a fitness tracker, such as a watch, pedometer, or smartphone app, to accurately track and improve walking pace.
If you are unable to obtain a fitness tracker, an easy alternative for monitoring the intensity of your exercise is the "talk test" recommended by the US Centers for Disease Control and Prevention. This method involves paying attention to how physical activity impacts your heart rate and breathing. For instance, if you can speak with some difficulty while walking, but cannot sing, then you are likely walking at a brisk pace.
