New research has found that brisk walking may significantly reduce the risk of developing type 2 diabetes. According to a study published in the British Journal of Sports Medicine, people who walked at a faster pace were nearly 40% less likely to develop the condition. With an estimated 10% of Americans experiencing diabetes, the findings offer a hopeful solution for potentially reducing the odds of developing type 2 diabetes.
The meta-analysis involved data from 10 studies conducted between 1999 and 2022, focusing on walking speed and the development of type 2 diabetes in adults in the U.S., U.K., and Japan. Researchers analyzed the walking habits of the study participants and found that individuals who maintained an average or faster-than-normal walking pace had a significantly lower risk of developing the disease over time. While the study does not prove causation, it certainly underlines a compelling relationship between brisk walking and lowered type 2 diabetes risk.
The American Diabetes Association recommends regular walking as a means of reducing the risk of type 2 diabetes. The suggestion to walk at a more intense, faster pace has been echoed by studies. Doctors have corroborated these recommendations, citing the numerous benefits of fast walking, including improved insulin sensitivity, more efficient use of glucose and lipids from the bloodstream, and better weight management. Fast walking is considered a more rigorous form of exercise, which may have an impact on lowering diabetes risk independently of the habit of walking.
Individuals looking to maximize the benefits of walking should aim for a more rigorous pace. The researchers categorized walking speeds into three categories: normal, fairly brisk, and brisk/striding, with faster walking speeds demonstrating a lowered risk of type 2 diabetes. The ADA recommends working your way up to 10,000 steps a day, or at least 30 minutes a day, to reduce the risk of developing type 2 diabetes.
Walking is an accessible form of exercise that can be easily incorporated into daily life to help lower the risk of type 2 diabetes. Whether it’s walking during breaks, utilizing stairs, or scheduling walking dates with friends, every step counts. By incorporating more brisk walking into daily routines, individuals can work toward reducing the odds of developing type 2 diabetes, ultimately improving overall health and well-being.
