It’s long been known that walking lowers your risk of disease and obesity, but scientists have now pinpointed exactly how fast you need to walk to get the most benefit.Hit NBC Newsa meta-analysis published in . British Journal of Sports Medicine It was suggested that walking at faster speeds of 2.5 to 5 miles per hour significantly reduced the risk of type 2 diabetes. The paper analyzed 10 studies that included data on more than 500,000 participants in the United States, United Kingdom, and Japan. People who walked at a speed of 2 to 3 miles per hour had a 15% lower risk of type 2 diabetes than those who walked at a walking pace. Among brisk walkers, there were also significant benefits from increased walking speed. For every 0.6 mile he increased his speed, his risk of developing this condition decreased by 9%.
“Current strategies of increasing walking time and increasing the number of steps per day may be a good approach to reducing the risk of type 2 diabetes, but encouraging people to walk at faster speeds is also better.” said Ahmad Jaedi, lead author of the study. Note that brisk walking can help reduce insulin resistance. This news is especially useful in the United States.Hit today, 1 in 10 Americans (38 million people) have diabetes, and the majority (90% to 95%) have type 2 diabetes. On top of that, 30% of Americans, or 97 million people, have prediabetes. Exercise not only reduces the risk of heart disease and some cancers, but is especially important in preventing and managing diabetes.
Although research results encourage brisk walking at these optimal paces, doctors want to make sure people are moving regardless of speed. “It may be true that walking faster is better,” said Dr. Robert Gabay of the American Diabetes Association. CNN Health“But given the fact that most Americans don’t walk enough to begin with, it’s paramount that we encourage people to walk as much as possible.” Age, fitness level, health and ability All affect how fast you can move. To test whether your heart is pumping enough, epidemiologist and kinesiologist Amanda Paluchi suggests walking at a pace that’s comfortable enough to talk but still prevent you from being out of breath and singing your favorite song. is suggesting. (About 70% of new type 2 diabetes cases are diet-related.)