WALKING LOWERS THE RISK OF CHRONIC DISEASES such as cancer, heart disease, dementia, and type 2 diabetes. Today’s topic? Walk this speed to drop your diabetes risk. Walk your diabetes risk down.
I often write about the overwhelming evidence that walking lowers the risk of Type 2 diabetes, along with other diseases like cancer, heart disease, and dementia.
Today, I want to focus on the walking speed associated with a drop in your diabetes risk.
Diabetes Threat
In today’s fast-paced world, where convenience often takes precedence over health, the looming threat of diabetes is more prevalent than ever.
The good news is that a simple and enjoyable activity (such as walking) can significantly reduce the risk of developing diabetes.
This essay explores the connection between walking and diabetes prevention, emphasizing the importance of incorporating this accessible exercise into daily routines.
Understanding the Diabetes Menace
Diabetes is a chronic condition characterized by elevated blood sugar levels, affecting millions worldwide. Approximately 537 million adults are living with diabetes.
The 2021 IDF Diabetes Atlas reports that 10.5 percent of adults have diabetes.
I find the following observation quite disturbing:
Half of those with diabetes are unaware that they are living with the condition.
By 2045, IDF projections show that one in eight adults will be living with diabetes, an increase of 46 percent.
Diabetes Basics
Diabetes is like a long-lasting health puzzle that messes with how your body uses food for energy.
Picture this: when you eat, your body turns most of the food into sugar (glucose), which flows through your bloodstream.
When this sugar level goes up, it’s like a signal for your body to open the door and let it inside the cells, where it’s transformed into energy. This magical door opener is called insulin.
Diabetes Problems
But, with diabetes, the door isn’t opening properly.
Either your body isn’t making enough insulin, or the insulin it makes isn’t doing its job well. So, the sugar hangs out in your bloodstream, causing trouble.
Over time, this trouble can lead to serious issues like heart problems, trouble with your eyes, and kidney struggles.
It’s like a domino effect of health challenges.
The Role of Walking in Diabetes Prevention
Numerous studies have highlighted the positive impact of walking on diabetes risk reduction.
Walking helps regulate blood sugar levels by improving insulin sensitivity, allowing cells to use glucose more effectively.
Additionally, it aids in weight management, a key factor in diabetes prevention.
How Much Walking Is Enough
But how much walking is enough? The American Diabetes Association recommends at least 150 minutes of moderate-intensity exercise per week, which many can easily achieve through brisk walking.
This volume translates to around 30 minutes daily, five times a week. Such a manageable goal makes walking attractive for individuals of all fitness levels.
Walk This Speed to Drop Your Diabetes Risk
A new study in the British Journal of Sports Medicine provides insights into the walking speed associated with diabetes risk reduction.
Let’s get right to the findings of this systematic review:
Walking at least 2.5 miles per hour (mph) can lower the risk of developing Type 2 diabetes. That translates to a brisk walk — about 87 steps per minute for men and 100 steps per minute for women.
Once people meet that 2.5 mph threshold, their risk drops as they increase their speed.
Study Details
Every 0.6 mph increase in walking speed in the analysis was associated with a nine percent lower Type 2 diabetes risk.
Researchers pooled the results of ten studies, enrolling over half a million people.
The studies included individuals from the United States, the United Kingdom, and Japan.
Let’s get a bit more granular:
More Details
- Those with an average walking pace (2 to 3 mph) had a 15 percent lower risk of developing type 2 diabetes than those walking at a stroll pace.
- Brisk walking of 3 to 4 mph was linked to a one-quarter (24 percent) lower risk of type 2 diabetes.
- Striding more than four miles per hour was associated with a 39 percent lower risk.
Why Speed Matters
I know that brisk walking lowers my body fat. Does that explain my blood sugar level improvements associated with recently walking faster?
A study author offers that body fat reductions do not fully explain the lower diabetes risk of study participants who walked faster.
Rather, brisk walking lowers insulin resistance — a built-up tolerance to insulin. As you recall, insulin is a hormone that helps you regulate your blood sugar levels.
Brisk Walking and Improved Insulin Resistance
Moreover, picking up your walking pace increases your heart rate.
A faster cadence also leads to more muscle contractions.
The latter can improve insulin resistance, lowering your diabetes risk, according to Dr. Frank Hu, the nutrition department chair at the Harvard T.H. Chan School of Public Health.
My Take — Walk This Speed to Drop Your Diabetes Risk
I have not historically asked my patients to pick up the pace while walking; rather, I have been happy to see virtually all of them moving.
The Department of Health and Human Services recommends 150 to 300 minutes of moderate physical activity (such as a brisk walk or bike ride), 75 to 150 minutes a week of vigorous physical activity (like jogging), or some combination.
You Don’t Have to Run
You don’t have to run (or jog) to get meaningful health benefits from moving.
While walking 2.5 mph is a nice goal for my patients to get moderate-intensity activity, aim for a pace where you can talk but cannot sing.
If you cannot do that, any movement can improve your health.
Tips for Incorporating Walking Into Your Life
Are you looking to incorporate more talking into your daily life? Here are three tips:
- Make it Social. Grab a friend or family member and turn your walks into social occasions. Conversations can make the time fly.
- Use Technology. Apps and fitness trackers can make walking more engaging by tracking your progress and setting goals.
- Take the Stairs. Opt for stairs instead of elevators whenever possible. It’s a simple way to add more steps to your day.
One More Thing
A study published in Diabetes Care found that walking for just 15 minutes after each meal was more effective in lowering blood sugar levels than a single 45-minute walk.
Give Me Two Minutes, And I’ll Lower Your Blood Sugar
medium.com.
Another study in Diabetes Care emphasized the importance of consistent, moderate-intensity walking in reducing the risk of Type 2 diabetes [13].
Physical Activity of Moderate Intensity and Risk of Type 2 Diabetes: A systematic review
diabetesjournals.org
Just move. The solution to reducing the risk of diabetes may be right beneath our feet.
Walking, a simple and accessible exercise, has proven benefits in regulating blood sugar levels and promoting overall health.
By incorporating this enjoyable activity into our daily lives, we can take significant strides toward a healthier, diabetes-free future. In addition, you can improve your cardiovascular health and mental well-being.
Thank you for reading “Walk This Speed to Drop Your Diabetes Risk.”
