Walking at a faster pace has been found to be associated with a lower risk of developing type 2 diabetes, according to a recent study. The research revealed that individuals who walked at a speed of 4 kilometers or more per hour had a reduced risk of type 2 diabetes. As the walking speed increased by 1 kilometer per hour, the risk of developing diabetes decreased by 9%. This finding suggests that increasing walking speed can potentially contribute to the prevention of type 2 diabetes.
The study, published in the British Journal of Sports Medicine, analysed data from over 500,000 adults between 1999 and 2022. It found that people who walked at an average or normal speed of 3-5 kilometers per hour (1.8-3.1 miles per hour) had a 15% lower risk of type 2 diabetes compared to those who walked at slower speeds. Surprisingly, the slowest walking speed that still demonstrated a reduced risk of type 2 diabetes was 4 kilometers per hour.
The benefits of walking at a faster pace extend beyond reducing the risk of type 2 diabetes. Faster walking has been associated with improved cardio-respiratory health, overall functional capacity, lower limb strength, and core strength. Walking at a brisk pace strengthens the heart and promotes vascular health, leading to better blood flow and lower blood pressure. It also enhances the production of nitric oxide, a chemical that further improves blood circulation.
Previous studies have shown that faster walking pace is linked to reduced cardiovascular risk factors such as insulin resistance, higher body weight, and hypertension. Additionally, individuals who walk faster are less likely to develop high blood pressure.
The findings from this study emphasise the importance of incorporating physical activity, particularly brisk walking, into daily routines to reduce the risk of type 2 diabetes and improve overall health. Walking at a faster pace not only helps maintain cardiovascular health but also contributes to lowering insulin resistance and improving cholesterol levels. These benefits can lead to a healthier lifestyle and potentially prevent the onset of various chronic conditions.
To assess walking speed, individuals can utilise wearable devices such as Fitbit or Apple watch which provide accurate measurements. These devices can be set to monitor the desired pace and provide feedback if one falls behind. Another option is using an electronic metronome to maintain a certain frequency of beats with each step, ensuring a consistent pace. Additionally, individuals can challenge themselves to complete the same distance in a shorter time, gradually increasing their walking speed.
The advantages of increasing walking pace extend beyond lowering the risk of type 2 diabetes. Walking faster has been associated with various health benefits, including reduced blood pressure, improved lipid profiles, and slowed aging. The American College of Sports Medicine recommends 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous exercise. By increasing walking speed, individuals can achieve the same health benefits in less time.
The latest research suggests that walking at a faster pace is linked to a lower risk of developing type 2 diabetes. The study found that as walking speed increased, the risk of diabetes decreased. Walking at a brisk pace not only reduces cardiovascular risk factors but also improves overall functional capacity and strengthens lower limb and core muscles. Incorporating faster walking into daily routines can have significant health benefits and potentially prevent the onset of type 2 diabetes and other chronic conditions. Monitoring walking speed using wearable devices or electronic metronomes can help individuals maintain the desired pace and achieve their health goals more efficiently.
