Boosting Walking Speed: A Simple Stride Towards Diabetes Prevention
Walking faster might be the key to extra protection against the development of type 2 diabetes, according to a recent study published in the British Journal of Sports Medicine. Researchers in Iran found that maintaining a habitual walking speed of 2.5 miles per hour (mph) or faster significantly lowers the risk of developing type 2 diabetes in the future.
Lead study author Ahmed Jayedi, PhD, a researcher in nutrition at Semnan University of Medical Sciences in Iran, emphasized the importance of walking speed in physical activity guidelines. He said, “While current strategies focus on increasing total walking time, encouraging people to walk at faster speeds may further enhance the health benefits of walking.”
The Centers for Disease Control and Prevention (CDC) already recommends at least 150 minutes a week of moderate exercise for overall health. This can include brisk walking, defined as a pace of 3 mph or faster, according to the CDC.
The study’s results indicate that every 0.6 mph increase in walking speed is associated with a 9 percent reduction in the risk of type 2 diabetes.
Walking Through the Decades: A Closer Look
20s and 30s: Be Proactive by Resting
For individuals in their 20s and 30s, the advice is to “rest” their hair by avoiding over-styling. Similarly, maintaining a faster walking speed during these decades can pay off in the future. While the hair may bounce back from over-styling, being gentle during this period is essential.
40s and 50s: Prepare for Perimenopause, Menopause
Changes to hair and health are inevitable during perimenopause and menopause. Similarly, the study suggests that maintaining a walking speed of 2 to 3 mph during these decades is associated with a 15 percent lower risk of type 2 diabetes.
60s and Beyond: Be Gentle
In later decades, being kind and gentle with yourself is emphasized. Although walking at a slower pace, such as 2.5 mph, provides significant health benefits, the approach to physical activity should adjust based on age.
Higher Walking Speed Equals More Benefit
Analyzing data from 10 studies, the researchers found that walking at speeds between 3 to 4 mph was associated with a 24 percent lower risk of type 2 diabetes. Brisk walking at speeds exceeding 4 mph resulted in a risk reduction of 39 percent.
Reaching the threshold of a habitual walking speed of 2.5 mph was highlighted as crucial for reaping these benefits.
How Increasing Walking Intensity May Help
The study aligns with existing knowledge about exercise and diabetes risk. Regular physical activity is vital for managing diabetes or prediabetes. The faster someone walks, the more effort they exert, potentially improving fitness, reducing weight, and lowering insulin resistance.
While higher walking speeds may offer greater risk reduction, any level of regular walking provides benefits. Encouraging people to walk more, at their pace, is fundamental to improving health.
The study’s limitations, based on observational studies rather than clinical trials, suggest caution. The relationship between walking speed and reduced diabetes risk may be influenced by baseline health differences.
Pushing the intensity of habitual walking is a practice easily incorporated into daily life. Whether going to work, school, or walking with friends, increasing walking time and speed offers health benefits independent of total physical activity volume or time spent walking per day.