How Walking Speed Can Influence Your Diabetes Risk

Walking is a simple and effective way to improve your health and well-being, especially if you have or are at risk of developing type 2 diabetes.

But did you know that the speed of your walking can also make a difference in how much you benefit from this activity? A recent study has found that walking faster may lower your risk of type 2 diabetes more than walking slower.

The Study

The study, published in the journal Diabetologia, involved 4,659 adults aged 40 to 79 from the UK Biobank cohort, a large-scale database of health information and genetic data.

The researchers measured the participants' usual walking pace and their risk factors for type 2 diabetes, such as body mass index (BMI), waist circumference, blood pressure, blood glucose, and insulin sensitivity.

The researchers found that walking faster was associated with lower risk of type 2 diabetes, independent of other factors.

For every 1 km/h increase in usual walking pace, the risk of type 2 diabetes decreased by 8% for men and 12% for women.

This means that a person who walks at 5 km/h has a 40% lower risk of type 2 diabetes than a person who walks at 3 km/h, regardless of their weight, blood pressure, or blood glucose levels.

The Mechanism

The researchers speculated that walking faster may improve the body's ability to use insulin, a hormone that regulates blood sugar levels.

Insulin resistance, or the reduced response of the body's cells to insulin, is a key feature of type 2 diabetes and a major risk factor for developing the condition.

Walking faster may increase the demand for glucose by the muscles, which may stimulate the production and uptake of insulin by the cells.

Walking faster may also have other benefits, such as burning more calories, improving cardiovascular fitness, and reducing inflammation, which are all linked to lower risk of type 2 diabetes.

However, the researchers cautioned that walking faster may not be suitable for everyone, especially those with existing health problems or injuries. They advised that people should consult their doctors before starting or changing their exercise routines.

The Implications

The study suggests that walking faster may be an easy and effective way to lower your risk of type 2 diabetes, or to manage your condition if you already have it.

However, walking faster is not the only factor that matters. The duration, frequency, and intensity of your walking also play a role in your health outcomes.

The American Diabetes Association recommends that people with diabetes should aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, or swimming. They also suggest that people should avoid prolonged periods of sitting and break up long bouts of inactivity with short bouts of movement every 30 minutes.

Walking is one of the best exercises for people with diabetes, as it is low-impact, accessible, and enjoyable. By walking faster, you may be able to enhance the benefits of walking and reduce your risk of type 2 diabetes. However, you should always listen to your body and adjust your pace according to your comfort and ability.

Remember, any movement is better than none, and every step counts.