Walking at Speeds Above 4 Km/Hr Could Shield Against Diabetes

A recently published analysis in the British Journal of Sports Medicine highlights the potential benefits of walking at a speed of 4 kilometres per hour or more in reducing the risk of developing type 2 diabetes. The study, which conducted a pooled data analysis of 10 relevant long-term studies published between 1999 and 2022, sheds light on the correlation between walking speed and the incidence of type 2 diabetes. 

The global prevalence of adults with type 2 diabetes is a staggering 537 million, a number anticipated to surge to 783 million by 2045. Considering this concerning trend, the study underscores the importance of a simple and cost-effective physical activity, such as walking, which not only offers a defense against diabetes but is also associated with various social, mental, and physical health benefits. 

The research, based on a total of 508,121 adults from the U.S., Japan, and the UK, indicates that the speed of walking plays a crucial role in mitigating the risk of type 2 diabetes. The findings suggest a 15% lower risk associated with an average walking speed of 2–3 miles or 3–5 km per hour compared to strolling at less than 2 miles or 3 km/hour. Moreover, brisk walking at speeds ranging from 3–4 miles/hour or 5–6 km/hour was linked to a substantial 24% lower risk. 

Notably, the study emphasizes a positive correlation between the intensity of walking and risk reduction. Walking at a pace exceeding 4 miles or 6 km/hour was associated with an impressive 39% decrease in the risk of type 2 diabetes. Intriguingly, every 1 km/hour increase in walking speed corresponded to a notable 9% reduction in the risk of developing the disease.

The researchers established a minimal threshold of 4 km/hour, equivalent to 87 steps/minute for men and 100 steps/minute for women, for realizing these health benefits. While the study recognizes certain limitations, including a moderate to serious risk of bias in some of the analysed studies and the potential influence of reverse causality, it underscores plausible explanations for the observed outcomes.

Walking speed serves as a significant indicator of overall health and functional capacity. Faster walking is associated with enhanced cardiorespiratory fitness and muscle strength, both factors intricately linked to diabetes risk. Additionally, brisk walking contributes to weight loss, thereby improving insulin sensitivity. 

The researchers acknowledge the need for cautious interpretation of the findings in light of these limitations. However, they suggest that encouraging individuals to walk at faster speeds could be a practical strategy to maximize the health benefits of walking. While existing recommendations to increase total walking time remain valuable, the study implies that focusing on walking speed may offer an additional avenue for reducing the risk of type 2 diabetes in adults. 

The meta-analysis of cohort studies provides valuable insights into the relationship between walking speed and type 2 diabetes risk. The results emphasize the potential of brisk and striding walking, independent of total physical activity volume or daily walking time, to lower the risk of type 2 diabetes. As the global burden of diabetes continues to rise, promoting walking at faster speeds emerges as a feasible and accessible public health strategy to combat this prevalent and debilitating disease. 

Journal Reference  

Walking speed and the risk of type 2 diabetes: a systematic review and meta-analysis, British Journal of Sports Medicine (2023). DOI: 10.1136/bjsports-2023-107336.