Walking at 3-5 KM per Hour Reduces Diabetes Risk By 15%, Study Shows

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Walking at a brisk pace can greatly reduce the risk of Type 2 diabetes, according to recent research. The study reveals that increasing walking speed by 1 kilometer per hour (0.62 mph) can lead to a 9% decrease in the risk of developing this prevalent form of diabetes.

Fast Walking can reduce risk of type II diabetes by 15%

Walking at a moderate pace of 3-5 km/h (1.86-3.1 mph) can reduce the risk of Type 2 diabetes by 15%, regardless of the total walking duration, according to research. This study highlights the importance of maintaining a consistent pace and suggests that walking at a leisurely pace of less than 3 km/h (1.86 mph) does not offer the same protective benefits against diabetes.

Maintaining a speed of 5-6 km/h (3.1-3.7 mph) is connected to a 24% lower risk of a certain disease, and walking at speeds exceeding 6 km/h (3.7 mph) is linked to a roughly 39% reduced risk.

Lead study author Dr Ahmad Jayedi from Semnan University of Medical Sciences said that the global prevalence of Type 2 diabetes among adults is a concerning issue, with current estimates at 537 million and an expected increase to 783 million by 2045. Addressing this alarming trend requires practical and affordable preventive measures. Dr. Ahmad Jayedi explained that brisk walking, with its additional social, mental, and physical health benefits, could serve as an accessible intervention to mitigate the rising prevalence of Type 2 diabetes.

Faster walkers have lower incidence of Type II diabetes

The team conducted a comprehensive analysis of 10 studies involving 508,121 adults from the United States, Japan, and the United Kingdom. The results indicate that fast walkers have a lower incidence of diabetes, likely due to their higher physical activity levels and overall better health.

According to Dr Ahmad, walking speed is not only an indicator of overall health but also a marker of functional capacity, reflecting better cardiovascular fitness and muscle strength. Increasing the total time spent walking is beneficial, but encouraging faster walking could enhance the health benefits even further.

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