A groundbreaking study published in the British Journal of Sports Medicine highlights the potential benefits of walking at a brisk pace of four or more kilometres per hour in reducing the risk of Type 2 diabetes. The research, based on a comprehensive analysis of 10 long-term studies involving 508,121 adults from the US, Japan, and the UK, suggests that the faster the walking speed, the lower the associated risk.
The findings indicate that an average walking speed of 3-5 kilometres per hour was associated with a 15% lower risk of Type 2 diabetes compared to strolling at a slower pace. Moreover, for every 1 km/hour increase in speed above the threshold of 4 km/hour, there was a remarkable 9% reduction in the risk of developing the disease.
The study's lead researchers emphasise that the benefits of brisk walking persist independently of the total volume of physical activity or the time spent walking per day. The minimal threshold identified for risk reduction was 4 km/hour, equivalent to 87 steps/minute for men and 100 steps/minute for women.
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With the global prevalence of Type 2 diabetes projected to soar from 537 million to an alarming 783 million by 2045, the researchers from Semnan University of Medical Sciences in Iran suggest that adopting a simple and cost-effective physical activity, such as brisk walking, could serve as an accessible means to combat the disease. They note that this approach not only aids in diabetes prevention but also offers numerous social, mental, and physical health benefits.
In summary, the study underscores the potential of brisk walking as an effective and straightforward strategy to mitigate the rising epidemic of Type 2 diabetes, offering a practical solution that aligns with broader health and wellness objectives.