Don’t Miss Out on the Latest Updates.
Subscribe to Our Newsletter Today!
- Health A-Z
- Diet & Fitness
- THS Health Summit
- Healthy Relationships
- Web Stories
- Women's Health
- Home remedies
Diabetes, a widespread chronic condition, primarily manifests as type 2 diabetes in over 95% of cases. To manage this health challenge, lifestyle modifications, including dietary changes and regular exercise, are often recommended. A recent study, published in the British Journal of Sports Medicine, delves into the connection between walking speed and the risk of developing type 2 diabetes. The study, analyzing data from 508,121 adults between 1999 and 2022, found that walking at a speed of 4 km/h (about 2.5 mph) or faster is associated with a reduced risk of type 2 diabetes. Moreover, as the walking pace increased by 1 km/h, the risk dropped by 9%.
Individuals who walked at an average speed of 3-5 km/h (1.8-3.1 mph) were linked to a 15% reduced risk of type 2 diabetes compared to slower walkers. Surprisingly, the slowest walking speed still associated with risk reduction was 4 km/h, emphasizing the significance of walking pace.
The study highlights the importance of using objective methods, like timed walking-pace tests, for measuring walking speed to provide more robust evidence. Prospective cohort studies with such methods are crucial to gaining a clearer understanding of the link between walking speed and diabetes risk.
Fast walking not only reduces the risk of type 2 diabetes but also offers cardiovascular benefits. It strengthens the heart, promotes vascular health, and boosts the production of nitric oxide, enhancing blood flow and lowering blood pressure. Additionally, fast walkers show reduced cardiovascular risk factors like insulin resistance, higher body weight, and hypertension.
Brisk walking has far-reaching health benefits, including better blood pressure, reduced insulin resistance, improved cholesterol levels, and even anti-aging effects. People who walk faster tend to exhibit greater cardiac health, functional capacity and enhanced lower limb and core strength.
To gauge walking speed, individuals can use wearable monitors like Fitbit or Garmin. Electronic metronomes can also help by maintaining a certain frequency of beats with each step. Setting a goal pace and using GPS monitoring through wearable devices can assist in maintaining the correct pace.
Walking faster allows individuals to achieve health benefits with less time investment. For instance, adhering to recommended exercise durations becomes more achievable, making it a practical approach for those with time constraints.
In conclusion, the study emphasizes the importance of incorporating a brisk walking pace, above 4 km/h, into one's routine to reduce the risk of developing type 2 diabetes. The cardiovascular and overall health benefits of faster walking make it an accessible and efficient strategy for managing health in the face of this prevalent chronic condition.