Lower Type 2 Diabetes By Brisk Walking For At Least 30 Minutes: Research Reveals
- Walking at least 2.5 mph may hold the key to a significant reduction in the risk of developing Type 2 diabetes.
- According to a comprehensive analysis published in the British Journal of Sports Medicine.
The study, pooling data from 10 different studies involving over 500,000 participants from the U.S., the U.K., and Japan (Source: NBC News).
It revealed that brisk walking, equivalent to around 87 steps per minute for men and 100 steps per minute for women, led to a 15% lower risk of Type 2 diabetes compared to a slower walking pace.
As the walking speed increased, the risk continued to decline, with every 0.6 mph increase associated with a 9% lower risk of Type 2 diabetes.
While the American Diabetes Association already recommends walking for at least 30 minutes daily or achieving 10,000 steps per day to mitigate diabetes risk, this research provides a more specific guideline related to speed.
Brisk walking at 3–4 mph was linked to a 24% lower risk, and striding at more than 4 mph was associated with a remarkable 39% reduction in the risk of Type 2 diabetes.
Lead author Ahmad Jayedi, a nutrition researcher at Semnan University of Medical Sciences in Iran, emphasized that encouraging people to walk at faster speeds is not only beneficial for reducing body fat, a known factor in lowering diabetes risk but also for decreasing insulin resistance.
The study suggests that independent of distance or step count, the speed of walking plays a crucial role in diabetes prevention.
These findings offer valuable insights for refining strategies to encourage physical activity and promote public health, emphasizing the significance of brisk walking for overall well-being.
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