[vc_row][vc_column][vc_column_text]The
benefits of walking are numerous. Among other advantages, walking can help you maintain a healthy weight, prevent conditions like heart disease and stroke, boost energy, build immunity and relieve stress.
Now, researchers have run across yet another reason to take a stroll: A brisk walk may dramatically lower the risk of developing type 2 diabetes.
A study published by the British Journal of Sports Medicine found that walking at a speed above 4 miles (or 6 kilometers) per hour was associated with
slashing the risk of type 2 diabetes by about 39%. Meanwhile, an average walking speed of 3 to 4 miles (or 5 to 6 kilometers) per hour cut the risk by 24%, regardless of how much time someone spent walking. At a speed of 2 to 3 miles (or 3 to 5 kilometers) per hour, the risk dropped by 15%.
“Walking is cost-free, simple and for most people can be integrated into regular activities like getting to work, shopping and visiting friends,” Neil Gibson, senior physical activity adviser at the nonprofit Diabetes UK,
told The Guardian newspaper.
The study was based on a review of 10 long-term studies encompassing more than 508,000 adults in the U.S., the United Kingdom and Japan. The researchers were from Imperial College London, Iran’s University of Medical Sciences and Norway’s Oslo New University College.
The researchers explain that
walking speed represents a key indicator of overall health, and that a faster walking speed is linked to heart and lung fitness along with muscle strength (both of which are related to diabetes risk). Furthermore, brisk walking contributes to weight loss, which helps improve sensitivity to insulin, they say. Insulin aids in the control of
blood sugar.
“While current strategies to increase total walking time are beneficial, it may also be reasonable to encourage people to walk at faster speeds to further increase the health benefits of walking,” the researchers wrote.
The
American Diabetes Association recommends stepping up this activity by:
- Walking instead of driving to nearby destinations.
- Parking a bit farther away from your destination if you’re driving.
- Getting off a bus or train at a farther stop and walk the rest of the way.
- Walking your dog each day or volunteering to walk a neighbor’s dog.
- Take walking tours to see the sights when you’re traveling.
- Starting or joining a walking group in your neighborhood or at your workplace.
How many people have type 2 diabetes?
The findings of the British Journal of Sports Medicine study are important to the battle against type 2
diabetes. The disease affects about 537 million around the world. That number is projected to climb to 783 million by 2045.
In the U.S. alone, more than
38 million people had diabetes in 2021, says the American Diabetes Association. Another 8.7 million went undiagnosed.
In November 2023, Chuck Henderson, CEO of the American Diabetes Association,
called the disease “an urgent epidemic.”
How does type 2 diabetes affect you?
Type 2 diabetes impacts how your body uses blood sugar (glucose) for energy,
according to the World Health Organization (WHO). It prevents the body from processing insulin properly, which can trigger high levels of blood sugar if left untreated. Over time, type 2 diabetes can cause severe damage, particularly to the body’s nerves and blood vessels.
Among other risks, people with type 2 diabetes face a higher likelihood of health issues such as heart attack, stroke, kidney failure, blindness and foot amputation. In the U.S., diabetes was the eighth most common cause of death in 2021, according to the American Diabetes Association.
A report authored by the association found that in the U.S.,
the cost of diabetes in 2022 was $412.9 billion, including $306.6 billion in direct medical expenses and $106.3 billion in indirect expenses.
How can you prevent type diabetes?
WHO offers these tips for preventing type 2 diabetes and its complications:
- Stay physically active by racking up at least 30 minutes of moderate exercise every day.
- Maintain a healthy weight.
- Avoid cigarette smoking.
- Stick to a healthy diet.
- Stay away from sugar and saturated fat.
The Mayo Clinic recommends following a plant-based diet to help ward off
type 2 diabetes. The diet should include:
- Fruits, such as tomatoes, peppers and tree fruit.
- Non-starchy vegetables like leafy greens, broccoli and cauliflower.
- Legumes such as beans, chickpeas and lentils.
- Whole grains, including whole wheat pasta and bread, whole grain rice, whole oats and quinoa.
Furthermore, the Mayo Clinic suggests consuming unsaturated “healthy” fats like:
- Olive, sunflower, safflower, cottonseed and canola oils.
- Nuts and seeds, such as almonds, peanuts, flaxseed and pumpkin seeds.
- Fatty fish, including salmon, mackerel, sardines, tuna and cod.
“Your dietary goal should be to lose weight and then maintain a healthier weight moving forward. Healthy dietary decisions, therefore, need to include a strategy that you can maintain as a lifelong habit,” says the Mayo Clinic.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="172042" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1704409661158{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/alpha-prime-bites-protein-brownies-glazed-cookies-cream-blondie"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172044" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1704409679774{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sports-nutrition-supplements"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172043" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1704410245020{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/designs-for-sport-power-pack"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
