It has long been established that regular exercise, particularly walking, is linked to a reduced risk of type 2 diabetes. However, a recent research review published in the British Medical Journal suggests that the speed at which you walk also plays a significant role.
The study, conducted between 1999 and 2022 in the US, UK, and Japan, analyzed 10 different studies on walking and type 2 diabetes risk. Each study focused on adults over the age of 18 and considered the participants' walking speed. In total, these studies encompassed over 18,400 cases among more than 500,000 participants.
The review discovered compelling evidence indicating that individuals who walk at faster speeds can potentially reduce their risk of type 2 diabetes by an impressive 39% compared to those who engage in leisurely walking. Specifically, walking at speeds of 2.49 miles per hour (4 km per hour) or faster appears to yield the most favorable outcomes, regardless of the overall duration or distance covered. According to Ramblers, the average walking speed for adult hikers is 2.5 miles per hour, excluding breaks.
However, it is important to note that walking speeds can vary significantly, ranging from 1.5 miles per hour to a brisk 3.5 miles per hour, depending on factors such as terrain and incline. If you are unsure about your average walking speed, it may be beneficial to invest in a GPS watch to track your pace and distance while on the trail, ensuring that you maximize the benefits of your steps.
Although the authors of the study acknowledge that some of the research they reviewed may have had biases, it is worth considering that individuals who naturally walk at faster speeds may already be more physically active and less prone to type 2 diabetes. Nonetheless, they still conclude that increasing the pace of your walking can potentially enhance the health benefits associated with this activity.
If you are interested in reaping the advantages of walking on trails, where you can enjoy nature and exercise simultaneously, it is advisable to prioritize maintaining a brisk walking speed.
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