Walking speed has been identified to dramatically reduce the risk of diabetes

Fast walking is associated with a “significantly lower risk” of developing type 2 diabetes, a new study has found. Until now, it was unclear what walking speed was needed to reduce the risk of developing type 2 diabetes.

According to the first global study of its kind, brisk walking is associated with a significantly lower risk of developing type 2 diabetes, writes The Guardian.

According to the World Health Organization, type 2 diabetes is one of the world’s leading health threats, with its prevalence rising sharply over the past three decades. More than 537 million people have been diagnosed with the disease, but it is estimated that millions more people do not know they have the disease. The disease is a leading cause of blindness, kidney failure, heart attacks, strokes and lower limb amputations.

Researchers have known for years that walking—the more often the better—is associated with a lower risk of developing type 2 diabetes. However, until now it was unclear what walking speed is needed to reduce the risk of developing type 2 diabetes.

An analysis of studies from around the world now shows that walking briskly or striding is better for reducing the risk of developing type 2 diabetes than walking at a slower pace. A summary analysis of the available evidence was published online in the British Journal of Sports Medicine.

The researchers found that people who walked faster than 3 km/h were less likely to develop the disease, while those who walked faster than 6 km/h had a 39% reduced risk.

While physical activity is known to be associated with a lower risk of developing type 2 diabetes, researchers from Imperial College London, the University of Medical Sciences in Iran and New University College Oslo in Norway wanted to find out the optimal walking speed.

The team examined 10 studies published between 1999 and 2022, which included follow-up periods ranging from three to 11 years. A total of 508,121 adult patients from the UK, Japan and the US were included in the study.

Compared with walking at a speed of less than 3 km/h, an average or normal walking speed of 3-5 km/h was associated with a 15% reduced risk of developing type 2 diabetes – regardless of the time spent walking.

The risk is further reduced at a faster pace: walking fairly quickly at 5 to 6 km/h reduces the risk by 24%.

Those who walked at a speed of more than 6 km/h had a 39% lower risk of developing this disease, writes The Guardian.

“Although existing strategies for increasing total walking time are beneficial, it may also be prudent to encourage people to walk at a faster speed to further increase the health benefits of walking,” the researchers said.

The study had some limitations, The Guardian notes. Three included studies were assessed as having a moderate risk of bias, while the remaining seven were assessed as having a severe risk.

The researchers also recognized that people with faster walking speeds are likely to be fitter, with more muscle mass and better overall health.

But there are plausible explanations for the results, they explained.

Walking speed is an important indicator of overall health and a key indicator of functional capacity, The Guardian emphasizes.

Faster walking speed is associated with better cardiorespiratory fitness and muscle strength, both of which are associated with diabetes risk, and brisk walking is beneficial for weight loss, which helps improve insulin sensitivity.

Neil Gibson, senior physical activity consultant at Diabetes UK, welcomed the findings. He said that “the study highlights what we already know: that physical activity, which can include brisk walking, can help reduce a person’s risk of developing type 2 diabetes and that increasing the intensity of activity, for example by walking faster, provides great benefits for overall health. We welcome further research to confirm whether and to what extent increasing the pace increases the beneficial effects of walking on reducing the risk of developing type 2 diabetes. Walking is free, easy and for most people can be integrated into regular activities such as going to work, shopping and visiting friends. Although moving to a faster pace is generally recommended to improve health, it is important that people walk at a pace that is feasible and suitable for them.”