Not only does brisk walking help you get to your destination faster, but research also shows that it can reduce your risk of developing type 2 diabetes.
Increasing the speed to 6 km/h can reduce the risk by 39 percent, and every 1 km/h reduces the risk by another 9 percent.
Experts said it’s something everyone can do in their daily lives to stop the diabetes ticking time bomb.
Increasing the speed to 6 km/h can reduce the risk by 39 per cent, while every 1 km/h reduces the risk by a further 9 per cent
An international team of researchers, including those from Imperial College London, wanted to determine the optimal walking speed to prevent the disease.
They examined ten studies published between 1999 and 2022, with follow-up periods of three to eleven years.
A total of approximately 508,121 adult patients from the United Kingdom, Japan, and the United States were included.
The team found that walking at a speed between 3 km/h and 5 km/h reduced the risk of type 2 diabetes by 15 percent, compared to walking at a speed of less than 3 km/h.
Risk further decreased at faster pace, with relatively brisk walking between 3.1 (5 km/h) and 3.7 mph (6 km/h) associated with a quarter (24 percent) lower risk.
According to the results published in the British Journal of Sports Medicine, those who ran at a speed of more than 6 km/h had a 39 percent lower risk of developing the disease.
This may be because people who walk faster are likely to be fitter, have more muscle mass and have better general health.
They said brisk walking is also good for weight loss, which helps improve insulin sensitivity.
They conclude: “Although current strategies to increase total walking time are beneficial, encouraging people to walk faster may also be useful to further increase the health benefits of walking.”
Rising obesity has been blamed for the rise in diabetes cases in the UK. Estimates suggest that there are now more than 5 million cases.
About 90 percent of diabetes cases are type 2 diabetes, which is associated with obesity and is typically diagnosed in middle age, rather than type 1 diabetes, a genetic condition that is usually diagnosed early in life.
Neil Gibson from Diabetes UK said: “Walking is free, easy and for most people can be integrated into regular activities such as going to work, shopping and visiting friends.”
“While it is generally recommended to choose a faster pace for greater health benefits, it is important that people walk at a pace that they can manage and that is right for them.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
