Question: How swiftly should you exercise to get immediate health benefits, particularly in preventing Type 2 Diabetes?
New research published in the British Journal of Sports Medicine may provide an answer. A meta-analysis compared the risk of developing Type 2 Diabetes in individuals with different walking speeds. They categorized the walking speeds as:
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Many participants found that 4 miles per hour was the fastest speed they could walk without jogging (this can vary based on individual factors like leg length). The study found that individuals who walked at a moderate or "fairly quick" pace were less likely to develop Type 2 Diabetes later in life. The risk reduction was 39% for brisk walking compared to slow or leisurely walking.
While this isn't the first study to connect walking speed to health, it's unclear if brisk walking actually improves health or simply indicates existing good health. A group of physiotherapists wrote in a 2015 review that walking speed is an indicator of overall health and can predict various health outcomes, including recovery from injury, functional dependency, disability, cognitive decline, falls, nursing home admissions, hospitalizations, cardiovascular events, and mortality.
Regular physical activity, including walking, is known to improve health, primarily by improving insulin sensitivity, maintaining a healthy weight, and regulating blood sugar levels. However, the specific effect of walking speed on Type 2 Diabetes risk is not yet fully understood. More research is needed to definitively determine the impact of walking speed on the prevention of Type 2 Diabetes.
In conclusion, engaging in brisk walking could be beneficial not only for health improvement but also in preventing diseases like Type 2 Diabetes. As the study suggested, aiming for a moderate to "fairly quick" walking pace could potentially reduce the risk of developing Type 2 Diabetes.
Reference:
Enrichment Data: Regular physical activity, including walking, has been shown to help prevent Type 2 Diabetes by improving insulin sensitivity, maintaining a healthy weight, and regulating blood sugar levels. Brisk walking, faster than 20 minutes per mile, has been linked to a 41% reduction in the risk of developing Type 2 Diabetes. However, more specific research is needed to determine the effect of walking speed on this risk.
