Walk Faster to Lower the Risk of Diabetes

A recent study on the relationship between walking and type 2 diabetes risk discovered that both the intensity and speed are important factors.

Moving more can significantly impact your diabetes management and overall well-being.

So, walking is an excellent method to begin moving and include physical activity into your daily routine, regardless of whether you have type 1, 2, or other kinds of diabetes.

In later life, brisk walking is linked to a roughly 40% decreased risk of type 2 diabetes, according to a study published in the British Journal of Sports Medicine.

Previous studies have indicated that frequent walking was associated with a lower risk of developing type 2 diabetes in the general population, in a way that those with more time spent walking per day were at a lower risk.

- Ahmad Jayedi, lead author

The team examined ten earlier studies from 1999 to 2022 that examined the relationship between walking speed, assessed by timed, objective tests or participant-submitted subjective reports, and the onset of type 2 diabetes in adult American, British, and Japanese participants.

The researchers discovered that those who walked at an average speed had a 15% decreased chance of acquiring type 2 diabetes after an average follow-up time of eight years compared to easy or casual walking.

A 24% decreased risk was associated with walking at a "fairly brisk" speed compared to leisurely or easy walking. The most significant advantage was "brisk/striding walking," which reduced risk by 39%.

Walking at a speed of less than two miles per hour was considered easy or informal. Two to three miles per hour was considered the ordinary or regular speed.

"Brisk/striding walking" was defined as walking faster than four miles per hour, while "fairly brisk" was defined as three to four miles per hour. A 9% decreased chance of contracting the illness was linked to every kilometer of walking faster than brisk.

The main takeaway is that walking is a significant method of enhancing your health.

Moving at a quicker pace is likely superior, and it is crucial to urge individuals to walk as much as possible since most people need more exercise.


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