A recent study in the British Journal of Sports Medicine has shed new light on the preventive measures against type 2 diabetes. The study underscores the significance of brisk walking in reducing the risk of this common metabolic disorder. Interestingly, it's not the duration, but the speed of walking that makes the real difference.
Walking Speed and Diabetes Risk
According to the research, maintaining a walking speed of 4 km/hour or higher significantly lowers the risk of type 2 diabetes. More striking is the fact that each additional 1 km/h increase in walking speed beyond 4 km/h implies a nine per cent decrease in diabetes risk. This relationship between walking speed and diabetes risk is powerful and suggests that intensity in physical activity, as reflected in walking speed, plays a crucial role in diabetes prevention.
Higher Speed, Lower Risk
The risk reduction is even more substantial at higher speeds. For those who can walk at speeds of 5-6 km/h, the risk reduction is 24 per cent. The study shows a dramatic 39 per cent risk reduction for those who can maintain speeds above 6 km/h. These figures highlight the importance of brisk walking as a preventive measure against diabetes.
Functional medicine expert Vijay Thakkar and Dr Richa Chaturvedi, a Senior Consultant in Endocrinology, have emphasized the importance of walking speed in glucose breakdown and the prevention of diabetes. They suggest that brisk walking can lead to improved cardiorespiratory fitness, muscle strength, weight loss, and enhanced insulin sensitivity. However, they also advise individuals to consider their capacity, fitness levels, health conditions, and age when determining their ideal walking speed for diabetes prevention.
In conclusion, this groundbreaking study indicates that brisk walking, especially at higher speeds, can be a potent preventive measure against type 2 diabetes. So, lace up your walking shoes and remember - it's not how long, but how fast you walk that matters.