New study reveals faster walking speeds can significantly reduce the risk of Type 2 diabetes, according to a meta-analysis examining data from over 500,000 participants across the US, UK, and Japan.
The study found that walking at speeds between 2.5 to 5mph can lower the risk of developing Type 2 diabetes. Specifically, walking at speeds of 2 to 3mph was associated with a 15% lower risk compared to simply strolling. Furthermore, for every 0.6mph increase in speed, the risk of developing Type 2 diabetes decreased by 9%.
In addition to reducing the risk of diabetes, brisk walking has also been found to lower insulin resistance, making it even more effective in preventing Type 2 diabetes.
These findings are particularly significant in light of the diabetes epidemic in the US, where 1 in 10 Americans currently have the disease, with the majority being Type 2 diabetes cases. Even more alarming is the fact that 30% of Americans have prediabetes, a condition that often leads to the development of diabetes if left untreated.
Experts emphasize the importance of exercise, including walking, in preventing and managing diabetes. However, doctors stress that it’s crucial to move regardless of speed, as most Americans do not engage in sufficient physical activity.
Age, fitness level, and health status can all impact how quickly an individual can walk. It’s recommended to walk at a pace where you can comfortably carry on a conversation, but not sing your favorite song without becoming breathless.
While exercise certainly plays a major role in preventing Type 2 diabetes, approximately 70% of new cases are linked to diet. Therefore, a healthy lifestyle that combines regular physical activity with a nutritious diet is key in reducing the risk of developing this chronic condition.
As awareness of the benefits of walking at faster speeds grows, more individuals may be motivated to incorporate brisk walking into their daily routine, potentially lowering their risk of Type 2 diabetes and improving their overall health.
