Walking at an average speed of 3-5 km/hour is linked to a 15% reduced risk.
An expert revealed a 9% decrease in diabetes risk for each additional 1 km/h increase in walking speed beyond 4 km/h.
Brisk walking, according to a recent study in the British Journal of Sports Medicine, is shown to more effectively lower the risk of type 2 diabetes by breaking down blood glucose at a faster rate. The research suggests that the pace of walking is crucial, quantifying specific percentages of risk reduction associated with different walking speeds rather than focusing solely on the duration of walking.
Notably, maintaining a walking speed of 4 km/hour or higher is significantly associated with a lower risk of type 2 diabetes. The study, as highlighted by functional medicine expert Vijay Thakkar, quantifies this relationship by revealing a nine per cent decrease in diabetes risk for each additional 1 km/h increase in walking speed beyond 4 km/h. Comparatively, walking at an average speed of 3-5 km/hour is linked to a 15 per cent reduced risk, with a more pronounced risk reduction at brisker paces- 24 per cent for 5-6 km/h and 39 per cent for speeds above 6 km/h.
The study intriguingly underscores the significance of walking speed, regardless of the activity’s duration. It implies that the intensity of physical activity, as reflected in walking speed, plays a vital role in reducing the risk of type 2 diabetes, regardless of the total time dedicated to walking.
Dr Richa Chaturvedi, Senior Consultant in Endocrinology at Indraprastha Apollo Hospital, New Delhi, highlights that physical inactivity and sedentary behaviour hinder glucose utilisation, leading to reduced muscle mass and increased fat accumulation, contributing to diabetes development. She emphasises that walking, being a feasible option, can counter these effects. Faster walking speed correlates with improved cardiorespiratory fitness and muscle strength. Additionally, brisk walking aids weight loss, enhancing insulin sensitivity. According to Thakkar, this study provides valuable insights into using walking speed for diabetes prevention and lays the foundation for developing effective walking regimens.
The key question arises about whether the walking speeds specified in the study are universally applicable. Dr Chaturvedi shared that walking at 6 km per hour, linked to the highest risk reduction, involves circling a football field four times in 15 minutes. However, she emphasises the importance of aligning the pace with individual capacity, fitness levels, health conditions and age. Identifying the ideal walking speed, according to the doctor, requires a balance between effectiveness and feasibility.