Brisk Walking: A Simple Step Towards Lowering Type 2 Diabetes Risk

A recent study has found that the pace at which an individual walks may serve as an indicator of the risk of developing type 2 diabetes. While the positive effects of walking on health are well-established, the speed of one's walking is now recognized as a relevant factor (1^✔ ✔Trusted Source
Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis

Go to source). Published in the British Journal of Sports Medicine last month, new research reveals an association between walking at a speed of 4 kilometers per hour or more and a reduced risk of type 2 diabetes. The study, which examined data from 508,121 adults in the U.S., Japan, and the UK from 1999 to 2022, observed that for every 1-kilometer increase in speed beyond 4 km/hour, there was a 9% decrease in the risk of type 2 diabetes.

Participants walking at a speed of 2-3 miles (3-5 kilometers) per hour showed a 15% decreased risk, regardless of the duration of their walks. Moreover, those walking at a faster pace, specifically at 3–4 miles/hour or 5–6 km/hour, exhibited a 24% decreased risk compared to those with a slower walking pace.

Walking and Insulin Regulation

The mechanism behind this association lies in the impact of walking speed on insulin regulation, a hormone crucial for blood sugar control. The study suggests that increasing walking intensity, such as by walking faster, enhances insulin function. This improvement enables the absorption of blood sugar in the muscles rather than the bloodstream, ultimately reducing the risk of elevated blood sugar levels associated with type 2 diabetes.

Beyond its role in diabetes risk, walking speed is proposed as an indicator of overall health. Faster walking is seen as a potential marker of better fitness and general well-being. The association between walking speed and type 2 diabetes weakened when corrected for body mass index (BMI), highlighting the role of weight as a confounding factor in such studies.

Walking Speed: Alternative Vital Sign

Additionally, walking speed is proposed as an alternative vital sign, reflecting various aspects of health, including heart health, life expectancy, cognitive function, and disability status. It is suggested that individuals monitor their walking speed using devices like treadmills, activity trackers, or smart watches for general health awareness.

To increase walking speed, recommendations include wearing well-fitted shoes, maintaining good posture with straight shoulders and a raised chest, and focusing on taking more steps with a shorter stride length. The benefits of walking faster extend beyond diabetes risk reduction, encompassing cardiovascular health, cancer prevention, dementia risk reduction, and weight management.

It's emphasized that even short, brisk walks throughout the day can contribute to overall health. For personalized advice on walking habits and their implications for well-being, consulting a healthcare professional is recommended.

"Walking at a brisk pace is not just a step; it's a stride toward a healthier, diabetes-resistant life. Lace up, move fast, and embrace wellness."

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Reference:

1. Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis - (https://pubmed.ncbi.nlm.nih.gov/38050034/)

Source-Medindia