Quick Steps, Big Impact: Can Walking Faster Slow Down Diabetes?
In a recent study, scientists checked if walking faster helps avoid type 2 diabetes. They looked at data from over 500,000 adults between 1999 and 2022.
The study found that walking at a good speed, like 2.5 miles per hour or faster, can lower the risk of type 2 diabetes. The risk goes down by 9% for each 1-mile-per-hour increase in walking speed.
If you walk at a speed between 1.8 and 3.1 miles per hour, there’s a 15% lower risk of type 2 diabetes compared to slower walkers. Surprisingly, even the slowest speed linked to risk reduction was 2.5 miles per hour, showing how important walking speed is.
Why is Walking Fast Good for You?
It helps your body handle insulin better, aids in losing weight, and reduces the chances of heart and bone problems, especially as you get older.
The study also gave a way to check if you’re walking at the right pace. It suggested that the slowest speed to reduce the risk of type 2 diabetes is about 2.5 miles per hour. Faster speeds might bring more benefits.
Here are some important findings from the study:
1. Starting Point for Intense Activities: Walking faster is a safe way to prepare for more intense exercises or gym sessions.
2. Better Heart Health: Faster walking improves heart health, which is often not so good in people with diabetes. This poor heart health can lead to strokes and heart attacks.
3. Stronger Muscles: Walking faster is linked to stronger muscles. Losing muscle can cause inflammation and might raise the risk of type 2 diabetes.
4. More Health Benefits: Faster walking provides a better workout for your body. It improves oxygen intake, boosts blood flow to muscles, speeds up metabolism, and increases the release of feel-good chemicals like endorphins.
5. Important Health Improvements: Brisk walking can lead to significant improvements in weight, waist size, and fat mass. It also makes your body more sensitive to insulin.
What is the Optimal Pace?
The study also shared some speed recommendations. For men, the slowest safe speed is 2.5 miles per hour, and for women, it’s 2.5 miles per hour. Going faster might bring extra benefits.
To check your walking speed, you can use smartwatches or apps. Another easy way is the “talk test.” If you can easily talk while walking, you’re at a good pace.
Some Quick Tips to Walk Faster
1. Use a Treadmill: Treadmills let you see your speed in real-time.
2. Know Your Starting Speed: Figure out your current pace.
3. Set Goals: Challenge yourself with achievable goals.
4. Progress Gradually: Take it step by step.
5. Work on Leg Strength: Do exercises to strengthen your leg muscles.
6. Get the Right Shoes: Wear sturdy sports or walking shoes with insoles.
Now, do you really need 10,000 steps a day? According to experts, aiming for 10,000 steps is a good target.
Here are some do’s and don’ts for walking:
Do’s:
- Warm up before walking fast.
- Stay hydrated.
- Avoid eating right before a fast walk.
- Don’t walk on an empty stomach (wait 30-45 minutes after a meal).
- Be aware of your surroundings.
Don’ts:
- Don’t talk too much during a fast walk.
- Avoid walking when it’s too hot or too cold.
Lastly, let’s quickly compare jogging and walking:
Both jogging and walking have good health benefits. Walking is easier on the joints, making it suitable for all ages. Jogging burns more calories and is great for your heart. Choose the one that fits your fitness level and what you enjoy!
