- Researchers are reporting that walking at a brisk pace can significantly lower your risk of type 2 diabetes.
- They add the benefits of a quicker pace are noticable no matter how long you walk.
- Experts advise people to start slowly while building a daily walking routine and make sure you have a good pair of shoes.
Walking at a quicker pace can significantly lower a person’s risk of type 2 diabetes, according to a study published today in the British Journal of Sports Medicine.
Researchers looked at relevant long-term studies published between 1999 and 2022 with follow-up periods between 3 and 11 years.
They found 10 eligible studies with 508,121 adults from the United States, Japan, and the United Kingdom.
The findings included:
- Compared to strolling less than 2 miles or 3.2 kilometers per hour, walking 2 to 3 miles or 3.2 to 4.8 kilometers per hour was associated with a 15% lower risk of type 2 diabetes, irrespective of the time spent walking.
- Fairly brisk walking at 3 to 4 miles or 4.8 to 6.4 km per hour was associated with a 24% lower risk of type 2 diabetes compared to strolling.
- Brisk walking or striding at above 4 miles or 6.4 km per hour was associated with a reduced risk of around 39%, equal to 2.24 fewer cases of type 2 diabetes in every 100 people.
- Every increase of 1 km of speed was associated with a 9% reduction in risk.
The researchers did not determine the optimal speed to ward off the disease.
“Physical inactivity limits the muscle’s ability to utilize glucose and results in decreased muscle mass, which worsens the issue,” said Dr. Minsha Sood, an endocrinologist at Northwell Lenox Hill Hospital in New York who was not involved in the study.
“The findings of this study, despite its limitations, align with our understanding of how important muscle health is to glucose utilization, lowering inflammation, and improving overall…
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